A1. Push-Up 4 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

A2. 3-Point Dumbbell Row 4 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. 10 minute AMRAP of Dumbbell Thrusters, Ring Rows, and Alternating Box Step-Ups

6 Dumbbell Thruster
9 Ring Row
12 Alternating Box Step-Up

A. EMOM's

3x E3MOM, 2 min rest (13min)
every 4 minutes:
500m/450m row
+ max cals @ ? erg
rest 2 minutes

4x E2MOM, 1 min rest (12min)
every 2 minutes:
250/200m row
+ max cals @ ? erg
rest 1 minute

5x EMOM, 30sec. rest (8min)
150/100m row
+ max cals @ ? erg
rest 30 sec.

A. Open 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row / 60 Strokes
50 hanging knee raises / Situps
40 wall-ball shots / wallball squats
30 DB cleans
20 chin-over-bar pull-ups / Pushups


Gegenseitig Judgen in 2 Heats

A. Openwod 23.1

Openwod 23.1

Rx'd

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 43,5 kg cleans
♂ 20-lb ball to 10-ft target, 61 kg cleans

Scaled

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 30 kg cleans
♂ 14-lb ball to 10-ft target, 43,5 kg cleans

Foundations

Complete as many reps as possible in 14 minutes of:

60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-ft target, 15kg cleans*
♂ 10-lb ball to 10-ft target, 20kg cleans*

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.