3 rounds for time

15 Deadlifts @ 143/93kg
15 Strict deficit handstand push-ups, 3.5/2″

Time cap. 8:00

– Rest 8:00 –

For time
20/15 (cal) Air bike
20 Bar muscle-ups
20/15 (cal) Air bike

Time cap. 6:00

Overview. Two workouts today. The first one was part of the 2020 CF Games qualifier stage, the other a shorter version of this year’s semi-finals (at least some) workout. While the 1st one is a strength/strength-endurance piece, the second one is a straight up burner (make sure to choose the bar muscle up option accordingly).
Strategy.
Part A – What we found in 2020 was that it’s better to push the deadlifts in bigger sets, then take quick breaks on the HSPUs (vs break the DL up more and aim for bigger HSPU sets). This is because the deadlift, while heavy, is relatively easier movement here than the deficit HSPUs (of course, this might vary for you).
Aim to keep the DLs to 2-3 sets with shorter breaks. Pay attention to bar speed (grinding reps will cost you more in terms of recovery than fast ones). On the HSPU, the key is not pushing the sets too close to failure = again, pay attention to your movement speed, the slower you drive up, the closer to failure you are. Rest always (apart from the last set of the round) with at least 1 rep in reserve.
Part B – If you’ve watched any of the semi-finals so far, you’ve seen athletes blast through a 30 (cal)/rep version of this. It means that the only right pace for this piece is: HARD (1st bike), HOLD ON (bar muscle ups), SPRINT TO FINISH (final bike). The nuance is that you cannot go so hard on the 1st bike that you won’t make it to the end, so we are thinking 90% here. The bar muscle-ups are ideally a single unbroken set, but up to 4 sets is ok if needed (as long as you can keep the rests short). Once you clear the muscle-ups it’s time to PUSH to finish.
Take a chance with this one. You might make it.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Deadlifts → 125/83kg, 111/77.5kg, 102/70kg, these are intended as moderately heavy deadlifts.
Strict deficit HSPU → reduce deficit → Wall-facing HSPU → Strict HSPU → Kipping HSPU → hand-release push-ups
Air bike → Row, SkiErg or BikeErg for same calories
Bar muscle-ups → reduce reps (10 or 15), you want to be able to do these in no more than max 3 sets. → Chest-to-bar pull ups or pull ups (20 or 30 reps)