3 Rounds for time

30/24 (cal) Air bike
20 Single-arm DB clean and jerks, alt @ 32.5/22.5kg
10 Bar muscle-ups

Time cap. 16:00

– Rest 8:00 –

3 Rounds for time
30 GHD sit-ups
30m Handstand walk

Time cap. 12:00

SESSION NOTES

Overview. Part A is a high-power triplet where the bike sets the tone, the dumbbell keeps you under load, and the muscle-ups demand control under fatigue. Part B shifts focus to midline endurance and overhead stability, with no movement that gives you a real break.
Strategy.
Part A – Hit the bike hard enough to set a fast pace, but not so much you blow up for the DB work. Keep the DB clean and jerks smooth, either steady singles or cycling through if you can sustain it. Plan your MU sets from the start to avoid failed reps (only go unbroken if you’re confident in your strategy) as grip and heart rate will already be elevated from the first two movements.
Part B – GHD: break early into sets you can repeat without slowing your cycle rate. Handstand walk: stay calm and keep attempts clean; if you fail, take a few deep breaths before retrying. The midline will be fatigued from the GHD. Stay engaged through your shoulders to keep your form on the HSW.
Instructions. Set equipment up fairly close but with some transition to recover. Set up a 25’/7.62m lane for the HSW.
Debrief. Take 2–3 minutes after the workout to reflect.
– Were your bike paces in Part A consistent across all 3 rounds?
. How well did you manage DB and MU fatigue: were your breaks planned or reactive?
– In Part B, did your GHD speed drop off or stay steady?
– How did midline fatigue affect your HSW execution?
– Name two (2) things you did well today. What’s one (1) thing you’ll change next time to improve consistency or output?
Movement options.
Alternate rep scheme (A) → 24/18 cal, 16 DB CnJ, 8 bMU or 18/14 (cal), 14 DB CnJ, 6 bMU
Alternate rep scheme (B) → 20 GHD, 50’ HSW
Air bike → BikeErg or Row for same calories
DB CnJ → Lighter DB, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs) or 15/10kg (35/20lbs)
Bar muscle ups → Jumping bar muscle-ups with hip snaps → Chest-to-bar