For Time:, 5 rounds of, 10 thrusters (95/65), 10 chest-to-bar pull-ups, , Rest 1 minute, , 5 rounds of, 7 thrusters (135/95), 7 bar muscle-ups
Primary movement: Thrusters/MU
Open 24.3 closed the 2024 Open with a two-part thruster and gymnastics test: 5 rounds of 10 thrusters (95/65 lb) and 10 chest-to-bar pull-ups, then exactly 1 minute of rest, then 5 rounds of 7 thrusters (135/95 lb) and 7 bar muscle-ups - all for time within a 15-minute cap. The first half is a Fran-style burner nearly everyone can attack; the second half raises both the load and the skill dramatically. It's two workouts in one, and the rest minute is the hinge between them.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (finish part 1) | cap (finish part 1) |
| intermediate | cap+ (into part 2) | cap+ (into part 2) |
| advanced | 13:30 | 14:00 |
| elite | sub 11:00 | sub 12:00 |
15-minute cap. Many athletes' scores are reps completed at the cap.
Pace the first half at 90%, not 100% - your second-half capacity is worth more than 30 seconds of first-half glory. Thrusters unbroken at 95/65; chest-to-bars in 2 quick sets if needed. Use the rest minute deliberately: change the bar load early if self-managed, chalk, and take the last 15 seconds at the bar. In the second half, singles on bar muscle-ups with short rests are the sustainable play for most; the heavier thrusters reward a 4-3 break. If bar muscle-ups aren't there yet, your workout ends at round 5 - make the first half count.
Official scaled: jumping chest-to-bar pull-ups and chin-over-bar pull-ups with lighter thrusters (see the Scaled entry). Training version: do part two with chest-to-bar pull-ups or banded muscle-up progressions.
Log every result, see your progress over time, and know exactly where you stand.