Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

5 rounds for time of:
400-meter run
50 double-unders
15 burpees

Post time to comments.

Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.

Intermediate option:
5 rounds for time of:
400-meter run
40 double-unders
12 burpees

Beginner option:
5 rounds for time of:
200-meter run
50 singles-unders
7 burpees

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Guest Programmer - Ben Smith: Oct. 9-22, 2023.

4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,
200-ft overhead walking lunge

♀ 25-lb plate ♂ 45-lb plate

Post time to comments.

Full Session:
If you want to perform the additional elements Ben would program for CrossFit Krypton, begin today's session with heavy shoulder presses. Build up to a heavy set of 3 for the day in a total of 5 sets. Then, complete the 4-round workout.

Shoulder press 3-3-3-3-3 reps

Post loads and time to comments.

Scaling:
If you do not have double-unders, read “Jump Rope Basics” and practice single-unders. Modify the handstand push-up to a pushing exercise that challenges your current abilities while allowing you to keep working for 5 sets without hitting failure.

Intermediate option:
4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats]

Then,
200-ft overhead walking lunge

♀ 15-lb plate ♂ 35-lb plate

Beginner option:
3 rounds for time of:
Row 300 meters
50 single-unders
5x [1 push-up + 1 wall walk]

Then,
200-ft walking lunge (unweighted)

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.

Scaling:
Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:
Every 4 minutes for 4 rounds, complete:
40 single-unders
12-calorie bike
10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats

♀ 65 lb ♂ 95 lb

OR

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.

Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.

Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. And/or post total reps to comments.

Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

Rest Day

Helen

3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Record scores to the CrossFit App.
Compare 210726.

Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

For time:
100 double-unders
50 GHD sit-ups
100-ft handstand walk
50 GHD sit-ups
100 double-unders

Post time to comments.

Scaling:
If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:
For time:
100 double-unders
35 GHD sit-ups
75-ft handstand walk
35 GHD sit-ups
100 double-unders

Beginner Option:
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.
Compare to 200728.

Scaling:
This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
15 dumbbell push presses
40 **single*-unders

♀ 10-lb DBs ♂ 15-lb DBs

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.

Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.

Scaling:
If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2

♀ 10-lb DB ♂ 15-lb DB

5 rounds for time of:
50 double-unders
16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.

Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, 15-ft.
20 single-leg squats, alternating
40 double-unders

Post rounds completed to comments.
Compare to 210819.

Scaling:
Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders

Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans

♀ 95 lb ♂ 135 lb

Post rounds and reps completed to comments.

Scaling:
Pedal to the metal today with this quick couplet. The power cleans should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.

Intermediate Option:
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans

♀ 35 lb ♂ 45 lb

For time:
1,500-m row
150 double-unders
1.5-mile run

Post time to comments.

Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)

Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.
Compare to 070302.

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

For time:
10 box jumps
10 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
50 triple-unders

Post time to comments.
Compare to 151019.

♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Scaling:
This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.

Intermediate Option:
For time:
10 box jumps
7 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
100 double-unders

♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Beginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders

♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.
Compare to 180924.

Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.

Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

OR

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

Share your choice of workout and time in comments.

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

Intermediate Option:
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
4 assisted presses to handstand
30 double-unders
30 sit-ups
3 assisted presses to handstand
20 double-unders
20 sit-ups
2 assisted presses to handstand
10 double-unders
10 sit-ups
1 assisted presses to handstand

Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.
Compare to 200619.

Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.

Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Beginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.
Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging knee raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball
♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 211226.

Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Post time to comments.
Compare to 180504.

Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders

If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders

If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
Compare to 220127.

Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb ♂ 155 lb

Post rounds completed to comments.
Compare to 201124.

Scaling:
Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders

♀ 45 lb ♂ 65 lb

For time:

200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders

♀ 105 lb ♂ 155 lb

Post time to comments.

Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

Intermediate Option:
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders

♀ 95 lb ♂ 135 lb

Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders

♀ 45 lb ♂ 65 lb