Warm up:TC WOD:


Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups

Men use 75 lb. Women use 55 lb.

Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.


If you already did the Open work out, your work out is....

4 Rounds 

  • Run 400m
  • 20 Wallballs 20/14

Last 400m run with Medball