For time

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Thrusters @ 70/47.5kg (155/105lbs)
Strict pull-ups
Bar-facing burpees

Time cap. 15:00

– Rest 10:00 –

For time

50/35 (cal) Echo bike
30m Handstand walk
50 GHD sit ups
30m Handstand walk

Time cap. 10:00

Overview. Two very different pieces. Part A is a grind where barbell cycling, strict pulling, and burpee efficiency must be managed as volume climbs. Part B shifts to higher-output with skill and core endurance, get through the bike, then stay composed on the walks and GHDs.
Strategy.
Part A – Aim to keep the thrusters unbroken as long as you can but don’t get too deep in the hole before the big sets at the end. Keep pull-ups tight and efficient, aiming for quick sets (consider quick singles). Burpees are where it’s easy to lose time for no reason, stay moving with a steady cadence. Avoid spiking the heart rate too early so you can keep moving in the end.
Part B – The bike is where you set the tone for this piece, push but don’t empty the tank. Move straight into the first handstand walk, staying smooth rather than rushed. The GHDs will impact the midline (of course), pace them so you can still handle the second HSW.
Instructions. Have your barbell and pull-up bar set up close together in Part A to save transition time. In Part B, make sure the walk areas are clearly marked and ready before starting.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing on thrusters and burpees hold up, or did you start too hot?
– Where did you lose time in Part A, barbell breaks, pull-ups, or burpees?
– In Part B, how did the bike and GHD SUs affect your handstand walk quality?
– Which part exposed you more, strength-endurance on the barbell or midline fatigue on the GHD/walk combo?
Movement options.
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be moderately heavy for you
Strict pull-up → Kipping pull-up → Ring row
Air bike → Row, SkiErg or BikeErg for same calories
Handstand walk → reduce distance (50’/15m) → Seal walk → Wall walks (9)
GHD sit-ups → GHD sit-ups to parallel → Toes-to-rings → ab-mat sit-ups