Strength
In 10:00
Build to 1RM Thruster

FX: Every 2:00, 5 Sets
3 Thrusters (↑)
*Take from racks

Conditioning
CrossFit Open 24.3
For Time:
5 Rounds
10 Thrusters (95/65) (FX: 65/45)
10 Chest to Bar Pull-Ups (FX: Jumping Pull-Ups)

Rest 1:00

5 Rounds
7 Thrusters (135/95) (95/65)
7 Bar Muscle-Ups (FX: Pull-Ups)
*15:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Dumbbell Z-Press
2) 12/12 Single Dumbbell Row
3) 20 Weighted Twists

Conditioning
8 Rounds for Time:
8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (Alternate Sides each round)
16 Sit-Ups
24 Double Unders (FX: Single Unders)
*12:00 Cap

Strength
Every 3:00, 4 Rounds
6 Bench Press (70-80% of 1RM Bench Press) +
2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless)

Conditioning
EMOM 12
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)
*RX/RX+ Min: 25 Reps

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Valentine’s Day WOD
AMRAP 14 w/ Partner
Partner 1: AMRAP Calorie Ski
Partner 2:
AMRAP
14 Hang Power Cleans (95/65) (FX: 75/55)
14 Front Squats (95/65) (FX: 75/55)

Rest 5:00

AMRAP 14 w/ Partner
Partner 1: AMRAP Calorie Bike
Partner 2:
14 Power Snatch (95/65) (FX: 75/55)
14 Back Rack Lunges (95/65) (FX: 75/55)
*Switch machines after each full round of 14
*Score A: Total Calories
*Score B: Total Reps

Strength
Every 1:30, 4 Rounds
1) 10 Incline Seal Row w/ Pause at Top
2) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)

Conditioning
For Time:
20-16-12-8-4 Toes to Bar (FX: Hanging Leg Raises)
10-8-6-4-2 Single Dumbbell Shoulder to Overhead (Each Side) (50/35) (FX: 35/20) (RX+: 70/50)
50 Double Unders after each round (FX: 35 OR Single Unders)
*12:00 Cap