Understand the workout
Complete five rounds of ten thrusters and ten chest-to-bar pull-ups, rest one minute, then complete five rounds of seven heavier thrusters and seven bar muscle-ups.
Pacing and preparation
Include the mandatory rest in the prescribed sequence. Prepare the load change and consult the official 24.3 scorecard for time-cap and tie-break scoring.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
