For time

800m Run
15 Clean and jerks @ 83/61kg
800m Run
60 Chest-to-bar pull-ups
800m Run
60 Toes-to-bars
800m Run
15 Clean and jerks @ 83/61kg

• The clean and jerks are anyhow (power, split, squat) you like.

Time cap. 25:00

Overview. We’ve been running a lot (especially on engine stream) in this block, let’s put that to the test a bit with a heavier barbell and moderate high rep gymnastics. Aim is to keep the runs fairly consistent, barbell as singles and to chip away on the gymnastics.
Strategy. Set off to run at around your 5km pace for the 1st 800m (following ones likely a bit slower). Walk the final 5-10m to the barbell (stage chalk on the way as needed), then get to work on the barbell. Keep a good pace here but one that still allows you to not slow down too much on the next run.
Choose an approach for gymnastics you think will be the fastest (for you):
Unbroken (well, probably not)
Big set + chip away (e.g. 30 + 10 + 8 + 7 + 5)
Even big sets (e.g. 5 x 12)
Even smaller sets (e.g. 10 x 6)
The key here is to keep chipping away (vs hitting a big set and then having to take a long rest).
Your grip will be fairly fatigued by the time you get to the final barbell (never mention the HR and breathing rate being high). Stay focused and don’t let the rests between lifts drift to be too long. You’re almost done!
Instructions. Set up your barbell 2-3m away from the pull up rig. Run outside if possible.
Debrief.
– How was your pacing through the workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run → 2000 BikeErg or 1000m Row/SkiErg
Clean and jerks → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy reps done as singles
Chest-to-bar pull ups → Reduce reps (40) → Pull ups (40 or 60)
Toes-to-bars → Reduce reps 40) → Toes-to-rings (40 or 60)