Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)
2) 12/12 Single Leg Hip Thrust
3) 150′ Sandbag Bear Hug Carry

Conditioning
AMRAP 12
250/250m Row (FX: 200/150m)
200m Run
50 Crossover Single Unders (FX: 30 OR Double Unders) (RX+: 10 Crossover Double Unders)

Strength
Every 2:00, 6 Sets
1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)
4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)
*Hold onto bar between reps

Conditioning
For Time:
21 Wall Balls (20/14) (FX: 14/10)
21 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
9 Clean and Jerk (135/95) (FX: 95/65)

21 Wall Balls (20/14) (FX: 14/10)
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Up)
9 Squat Clean Thruster (135/95) (FX: 95/65)

21 Wall Balls (20/14) (FX: 14/10)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
9 Thruster (135/95) (FX: 95/65)
*14:00 Cap

Sunday Schedule
Power Yoga: 8 AM
WODs: 9 & 10 AM
24.2 Make-Up WOD: 11 AM

Strength
Every 1:30, 4 Rounds
1) :30-:45 Goblet Wall Sit
2) 100′ Backwards Sled Pull
3) 20 Wall Pressing Deadbugs

Conditioning
AMRAP 10
20 Box Jump Overs (24/20)
20 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)
250/200m Row (FX: 200/150m)

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 15-20 Banded Tricep Pulldowns
2) 10-12 Dumbbell Bench Press
3) 10-15 Ring Rows
4) 10-12 Banded Strict Chest to Bar Chin-Ups
5) :30-:45 Plank (Weight Optional)

Conditioning
AMRAP 10 – In Teams of 3, Split Any Way
Calorie Bike
*Score is average Calories per person (round to nearest whole number)

Optional Finisher
1:00/1:00 Deep Hip Flexor Lunge OR Couch Stretch
1:00/1:00 Pigeon Pose
1:00-1:30 Straddle Pose
1:00-2:00 Saddle Pose

CrossFit Open 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
*(RX: 185/125) (Scaled: 135/95, Single Unders)
(Foundations: 30 strokes on rower, 75/55, Single Unders/Jumping Jacks)