For time

30 Deadlifts @ 102.5/70kg
3 Rope climbs
30/24 (cal) SkiErg
3 Rope climbs
30 GHD sit-ups
3 Rope climbs
30 GHD sit-ups
3 Rope climbs
30/24 (cal) SkiErg
3 Rope climbs
30 Deadlifts @ 102.5/70kg

Time cap. 25:00

Overview. Be smart with your pacing and managing your rest. You can easily blow up towards the later portion if you come out too hot. Break the deadlifts and GHD into smart sets. Taking a quick break on either movement will not cost you much, but hanging on for too big a set might cost you a lot. Steady pacing on the rope climbs and Skierg throughout
Pacing. Have a game plan for how you intend to split the initial set of deadlifts. Plan for negative splits if possible (bigger set, then smaller sets each time), with short breaks between sets. Deadlifts have a fast cycle cycle speed, so there is little sense in hanging on for a big set and forcing slow reps and more time under tension. Keep sets fast and rest short as you will need your grip and midline throughout the rest of the workout. Jump up for the first rope climb straight away each time, then manage your rest between reps. Rest only as long as needed in order to keep the climbs fast.
Maintain a hard, but consistent pace on the SkiErg that allows you to transition right back to the rope (very little to be gained by going too hard on the 1st SkiErg especially). Try to keep a relaxed grip and smooth cadence through the pulls. When you get to the GHD, break the sets based on your proficiency and capacity. If you feel that big/unbroken sets won’t impact your pacing overall, then you can target this approach. Otherwise have a gameplan and stick to it so you can keep getting back to work quickly. The rope climbs will be hard after the GHDs (it’ll be hard to bring the legs up with tired hip flexors), you might be best adding one extra pull to each climb (vs trying to force the feet too high).
Do your best to maintain your pacing with short rest and transitions throughout the remainder of the workout. The final set of deadlifts is a push to the finish. Try to push the pace and finish as quick as possible without compromising your form
Tips.
– Practise your breathing on the deadlifts and GHD. Both movements require a lot of tension, but you want to ensure you’re also not holding your breath and able to keep breathing under fatigue
– Efficiency on the rope climb is key. High jump into the first pull, big lean back as you try to bring you feet as close to your hands as possible, then walk your hands up the rope
– Get tall and breathe after each pull on the SkiErg. Length matters through the pulls, and with the deadlifts and GHDs, it will likely be beneficial to make sure you are not staying flexed throughout the entire duration of calories