For time
10m Front rack walking lunge @ 70/47.5kg
25 GHD sit-ups
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21 – 15 – 9 Shoulder to overheads @ 70/47.5kg
3 Rope climbs (each round)
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25 GHD sit-ups
10m Front rack walking lunge @ 70/47.5kg

Target time. < 12:00 CAP 15:00

Overview. This piece starts/ends with a lunge/GHD sit-up combo. The midline/leg fatigue will make it harder to get the feet high on the rope climbs = look where you place your feet to get them higher/be ready to add 1 extra pull where needed. In a piece like this, steady through the buy-in will set you up for success in the couplet and the buy-out.
Pacing. Aim for unbroken lunges. You can always make up a lot of time with bigger GHD sets IF you have the capacity. So while unbroken is the dream, don’t hesitate to break these to 2 sets if needed to be fresh when heading into the main couplet.
The couplet will be a balance between doing big (unbroken?) sets on the STOH and not burning yourself out for the rope climbs. Regardless of your ability, keep the STOH to 1-3 sets (if you’d need more, make sure to scale the weight for intended stimulus). Rope climbs are an opportunity if you’re good at them so be aggressive. If they’re more of a challenge then steady from the start is the way to go (you can time your rests to stay consistent).
Once you get to the buy-out you can start pushing with what you have left.

FR Lunge/STOH → 61/43kg, 52.5/35kg