For time

2000m BikeErg
16 Ring muscle-ups
800m Run
24 Bar muscle-ups
2000m BikeErg
36 Handstand push-ups
800m Run
48m SB Bear hug carry @ 70/45kg (150/100lbs)
2000m BikeErg
60 GHD sit-ups
800m Run
72 Wall balls @ 9/6kg (20/14lbs)

Time cap. 45:00

Overview. A long chipper. You’ll move from high-skill gymnastics into heavy carries, core fatigue, and a big set of wall balls to finish. The BikeErg and run segments break the work up. The key is pacing early and staying efficient as fatigue shifts from upper body to midline and legs.
Strategy. The aim is to keep the bike and run steady throughout. Only pace as fast as still allows you to get right to work on the next movement, and use the bike especially to recover strategically. The aim is to get through each muscle-up variation in 2-4 sets (depending on ability). If you think you need more sets, consider choosing a lower rep scheme from the options.
Your shoulders will get a long break after the HSPUs before the wall balls, so you can push these close to failure. Aim for an unbroken SB carry, but don’t hesitate to drop once if needed. Just chip away on both the GHD and the wall balls. The key here is to keep moving (vs resting), so break your sets accordingly. It’s easy to let the rests slip to be too long at the end of a long workout like this.
Instructions. Set everything up laid out in order (so you don’t need to stop to check what’s next during the workout). If space allows, keep the sandbag and wall ball close to the finish of the runs. Make sure your rings and bar MU stations are dialled/chalked before the clock starts. You’ll want a visible clock or wear a watch to help with pacing.
Debrief.
– At what point did the workout shift from manageable to being a grind? Was the fatigue muscular, aerobic, or mental?
– How well did you manage your muscle-up volume—were your sets sustainable, or did you hit failure?
– Did your pacing on the BikeErgs and runs support your performance in the other movements?
– How did you hold up through the GHDs and wall balls?
– What’s one thing you executed well across the whole piece? What’s one key adjustment you’d make if you repeated this workout?
Movement options.
Reduced rep scheme → 12/18/24/36m/48/60
BikeErg/Run → 1000m SkiErg or Row
Ring muscle-ups → Bar muscle-ups → see bar muscle-up options
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull ups (24 or 36 reps)
Handstand push-ups → Hand release push-ups
SB Bear hug carry → KB FR carry @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
Wall balls → Lighter ball