3 Rounds, each for time

800m Run
40/32 (cal) SkiErg / Row (alt)
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Flow. alternate ski erg and row each round. You can choose which machine you do on the final round.

SESSION NOTES
Overview.
Longer intervals where the challenge is sustaining output while arriving at the bar muscle-ups in a good state. The run and machine work create cumulative aerobic fatigue, burpee box jump overs drive breathing higher, and the BMU reward athletes who can stay composed throughout. The goal is repeatable round times with controlled gymnastics execution.

Effort.
Work at ~8/10. Each round should feel demanding but sustainable within the 10:00 cap. You should finish with enough recovery capacity to attack the next round rather than survive it.

Feel.
Breathing builds progressively through the run and machine, then spikes on the burpee box jump overs. You have to stay composed and breathe well to be ready for the muscle-ups. The key sensation should be controlled fatigue rather than panic, if you hit the rig completely blown up, the earlier pacing was too aggressive.

Adaptation.
Develops repeatable high-intensity aerobic output while maintaining gymnastics quality under fatigue. Trains pacing discipline, transition efficiency, and the ability to execute muscle-ups at end of an interval.

Debrief.
– Were your round times consistent across all rounds?
– Did you arrive at the BMU composed enough to execute efficiently?
– Which movement caused the biggest pacing breakdown?
– What adjustment would help you preserve more capacity for the final movement next time?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 1600m / Row 1000m
SkiErg/Row → Any other monostructural movement for same calories (that’s not the same as 1st one)
Burpee BxJO → Lower box → Step over
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.