For time

3 rounds of:
2 x 7.62m DB walking lunges (hang position)
20 Toes-to-bars
40 Double-unders
+
2 rounds of:
2 x 7.62m DB walking lunges (rack position)
15 Wall-facing handstand push-ups
30 Single-under crossovers
+
2 x 7.62m DB walking lunges (overhead position)
10 Ring muscle-ups
20 Double-under crossovers

Time cap. 20:00

♀ 2 x 15 kg
♂ 2 x 22.5 kg

Overview. A more challenging variation on the theme of 2023 AGOQ Event #1. This is a kind of workout where it’s easy to lose focus and fall off your pace without realising. You want to keep pushing on the lunges all the way through, then chip away at the gymnastics and be precise on the rope. The final part will be the biggest limiter movement wise for most athletes ( = it’s a good opportunity to push for those who have capacity in the movements). Also note that grip fatigue will accumulate in this piece so shake off your arms when you can and don’t squeeze the DBs harder than you have to.
Pacing. Steady push from the start. If you know you’ll need to break the gymnastics, break them a bit earlier than you think. It’s easy to lose time in transitions here without realising, so aim to always get to work.

Single crossover → Double-under
Double crossover → Single crossover
Wall-facing HSPU → Strict HSPU → Kipping HSPU
Ring muscle-up → Bar muscle-up → Seated ring muscle-ups