Option 1
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)

Option 2
3 Rounds For Time
50 Air Squats
5 Muscle-Ups (seated, banded)
10 Hang Power Cleans 35/52kg

Option 3
3 Rounds For Time
25 Air Squats
7 Ring Rows + 7 Jumping Dips
10 Hang Power Cleans 29/43kg

Goal & Intensity
-Practice body control and strength by combining gymnastics and weightlifting in a classic benchmark workout.
-The aim is to test overall fitness, not just one skill.
-Fast-paced, high-intensity workout where legs burn from squats, upper body from rings, and grip from the barbell. -The intensity should stay high throughout.
-Break up the ring muscle-ups and hang power cleans early enough to keep moving without long rests.
RPE: 8–9 – tough and breathless, but you should be able to stay in motion the whole time.
Why: This benchmark shows where your mixed skill capacity (gymnastics + barbell) is right now.