AMRAP 12 mins: 150 Wall-Ball Shots (20/14 lb), 90 Double-Unders, 30 Muscle-Ups (repeat of Open 12.4).
Primary movement: WB/DU/MU
Open 13.3 brought back 12.4 unchanged - 150 wall balls, 90 double-unders, 30 muscle-ups in 12 minutes - creating the Open's first year-over-year rep-for-rep comparison on a chipper. For thousands of athletes the goal was singular and specific: get through Karen and the rope faster than last year, and buy one more minute in the muscle-up room. The workout remains the classic test of what a year of training actually bought you.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 150 | 140 |
| intermediate | 240 | 240 |
| advanced | 255 | 250 |
| elite | 270+ | 268+ |
Total reps in 12 minutes (full workout = 270).
Same strategy as 12.4, sharpened by your previous split times: know your Karen checkpoint (aim 6:30-7:30), keep the rope drama-free, and enter the rings with a rehearsed singles rhythm. If last year you never reached the muscle-ups, this year's entire training argument is wall-ball pacing - the 150 must cost less, not go faster.
Scaled: 150 wall balls (14/10), 90 single-unders, 30 chest-to-bar pull-ups.
Log every result, see your progress over time, and know exactly where you stand.