4 Rounds For time

6 Ring muscle-ups
12 Burpees to rings, 6” reach
18/14 (cal) SkiErg

Target time. < 12:00. CAP 16

– Rest 5:00 –

For time
75/50 (cal) Echo bike
50m Handstand walk
250 Double-unders

Target time. < 12:00. CAP 16

Two workouts today (a triplet and a chipper). If you’re confident with your ring muscle-ups, you can push the 1st piece hard. Otherwise, back-off a little on the SkiErg to avoid getting close to failure on them.
The second one is a chipper, where you have to decide how fast you dare go on the air bike to stay consistent on the HSWs afterward. Once you get to DUs, it’ll be a homestretch and just a test of how well you can keep your DUs together. The intent is to do the HSWs in 5-10m segments.

Pacing. The 1st workout should be a steady push where most of the pacing is done in transitions and on the ski. IF you need to break the muscle-ups to sets, aim to keep them to no more than 2 sets/round.
On the 2nd workout, you can make up quite a lot of time on the air bike by pushing the RPMs but you will still need to be able to kick up to your 1st handstand walk soon after (or you’ll lose any ground you’ve made). Once you’re done with the bike, it’s just a game of consistency and chipping away at the repetitions.
Tips.
– You could experiment with doing the ring muscle-ups without grips (as they’re fairly small sets) as this will allow you to feel the rings better and might lead to better turnover.
– Play with the damper setting on the SkiErg in the warm-up to find your sweet spot.
– Stay nice and relaxed in the double-unders, try to relax your shoulders and grip. Find a good breathing rhythm.
– Try turning your hands out slightly on the HSWs and take quick steps to build more speed.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 5 or 10m lane for the HSWs.

Ring muscle-ups → Bar muscle-ups