10 Rounds for time

35 Double-unders
3 Clean and jerks @ 83/61kg (185/135lbs)
3 Ring muscle-ups

Time cap. 20:00

– Rest 5:00 before part B –

B) 3-4 Rounds, go every 2:00

10/7 (cal) Air/Echo bike @ all out sprint for calories

– Stay on the bike and pedal easy for recovery between sprints –

Overview.
Part A is all about disciplined execution through 10 small rounds. Each one is manageable on its own, but the accumulated volume (350 DU, 30 CnJ and 30 rMU) adds up and will punish sloppy transitions or early over-pacing.

Part B is full-send bike sprints after a short reset.

Strategy.
Part A – Use the double-unders to stay relaxed and keep the rounds moving. Unbroken is ideal, but a quick reset is better than letting misses turn into frustration or long breaks.

Clean and jerks should be fast singles from the start. Step in, lift, drop, reset, and go again. The weight is heavy enough that you want to stay focused and not rush these.

The muscle-ups should stay smooth and repeatable. Rest as needed before jumping up to go unbroken (or look for movement options as needed).

Part B – These are all-out sprints for calories. Stay on the bike between rounds and pedal very easy. When the 2:00 window starts, accelerate hard immediately and keep pushing until the target calories are complete. Expect each sprint to hurt a bit more, but the intent should stay maximal.

Debrief.
– Were you able to stay relaxed on the double-unders? Any trips? If yes, how did you deal with them?
– Were clean and jerks consistent across all 10 rounds?
– Were you able to hold UB sets on the rings? How were your rests?
– What adjustment would help keep transitions in part A tighter next time?
– How was your output on the bike in part B compared to last week?
– What went well overall and what can you improve next time?

Movement options.
Double-unders → reduce reps (25) → Speed rope skips → Single-unders
Clean and jerk → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/25kg (115/75lbs), 43/30kg (95/65lbs), a weight you can chip away through as singles
Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)