3 Rounds for time

400m Row
20 Toes-to-bars
22m Handstand walk
100 Double-unders
10 Front squats @ 102.5/70 kg

Target time. < 22:00 ( CAP 28 )

Overview. This workout is a mash-up of events 2 and 4 from the 2024 semifinals. It’ll be relatively long and mix midline endurance, gymnastics skills, and heavier barbell work. You can think of the 1st round as the warm-up, 2nd as the main piece, and the final one as the home stretch. You wouldn’t go all out in a warm-up, would you?
Pacing. Start the workout with a steady pace on the row (that you can repeat on remaining rounds). Break the toes-to-bars into 1-4 sets (e.g. UB, 12/8, 10-5-5, 5-5-5-5). Aim for unbroken HSW but break it to segments as needed. Aim for 1-3 sets on the double-unders and rest just a little if you miss a rep, before continuing. It’s a heavier front squat but intended to be done unbroken (adjust weight if this is not possible at least on the 1st round).

Front squat → 92.5/65 kg, 83/61 kg, 70/47.5 kg