0:00-20:00
Warm-up

25:00-40:00
Workout 1: Open 25.2

55:00-85:00
Workout 2: Conditioning

90:00-100:00
Stretching

2-3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges

2-3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses (PVC pipe)
10 front squats
10 kip swings

1 set:
12 front squats (empty barbell)
5 kipping pull-ups
10 push presses
5 chest-to-bar pull-ups
8 thrusters
1 climbing pull-up drill
6 thrusters
2:00 bar muscle-up practice
4 thrusters

1 set:
25 double-unders
5 pull-ups
5 thrusters (65/95 lb)
4 chest-to-bar pull-ups
4 thrusters (75/115 lb)
3 bar muscle-ups
3 thrusters (85/135 lb)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box

Strategy
- For most athletes who have consistent pull-ups and double-unders, the first section of the workout is a trap, meaning that it is simply here to get you to come out of the gate hot. However, you have to be smart. For most, blazing through the first set will set you up poorly for the rest of the workout. Only consider burning the first set down if you can perform 21 chin-over-bar pull-ups unbroken and still be relatively unfazed. Most athletes should consider chipping away at the first set in a manageable manner. This means breaking the pull-ups into 2-4 sets, staying smooth on the double-unders, and breaking the thrusters into 2-3 sets.
- The second and third sets are where the bulk of the work is. If chest-to-bar pull-ups are hard for you and you know the heavier bar is going to be a struggle, break up the reps in the second set to ensure we get the best chance of finishing that section. Consider fast singles on the chest-to-bar pull-ups and 2-3 reps at a time on the thrusters.
- If your goal is to make it to the third section and get as many bar muscle-ups as possible, consider 3 sets of descending reps on the 75/115 lb thruster and chest-to-bar pull-ups. For example, 7-6-5 reps.
- If you are hopeful to finish this workout, disregard the talk about not burning down the first section. Instead, you need to move through this section by performing 1-2 sets on the pull-ups, unbroken double-unders, and 1-2 sets on the thrusters. This should take no longer than 2:00. This will give you about 10:00 to get through the next two sections.

Modifications
Pull-ups | Reps, jumping chin-over-bar pull-ups, ring rows
Double-unders | 1:00 of double-unders, single-unders
Thrusters | Load, front squats, push presses, DB thrusters
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups
Bar muscle-ups | Reps, chin-over-bar pull-ups, jumping muscle-ups

5 sets for total time:
400-meter run
350/400-meter row
- Rest 2:00 between sets.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats