3 sets of 10 Shoulder Presses
Set 1: @60%
Set 2: @65%
Set 3: @70%
- Rest 2min btw sets

For time

30-20-10
Toes-to-bars
DB snatches, alt @ 22.5/15kg

Start B @ 8:00

B) For time
30-20-10 / 24-16-8 (cal) SkiErg
3-2-1 Handstand walks
* 1 HSW = 1 x (7.62m)

Start C @ 16:00

C) For time
21-15-9
(cal) Echo bike
Burpee pull-ups

Time cap. 6:00 for each piece

Pacing. Aim to hit each short piece with a high pace from the start that allows for minimal breaks.
Strategy. Approach the toes-to-bar in part A based on your proficiency. While you want to keep each round to minimal sets, be sure to plan smart breaks to ensure you don’t require a bigger rest or get stuck. Target to keep the DB snatches unbroken if possible.
Pick a hard pace on the SkiErg in part B to begin each round, but where you can still confidently begin your handstand walks right away. The SkiErg will create some local fatigue, so be smart about where your threshold is so that it won’t impact your game plan for the handstand walk. Keep each “rep” of the handstand walk unbroken with short breaks between reps.
Part C is the simplest of the couplets. Push hard on the bike and fight to sustain your pace on the burpee pull-up

Block power snatch (above the knee) + block snatch + OHS

6 x 1+2+2 @ 70-75%, go every 90-seconds to 2-minutes

4 x 1+1+1 @ 75%+, go every 60 to 90-seconds

In teams of 2 (You go, I go)

In 12 mins:
3 rounds of
24 calories bike/row/ski
24 box jump step downs@60/50 cm
24 dumbbell snatches@22,5/15 kg
In time remaining:
Max box jump step downs

-rest 3 mins-

In 10 mins:
3 rounds of
18 calories bike/row/ski
18 box jump overs@60/50 cm
18 dumbbell goblet lunges@22,5/15 kg
In time remaining:
Max box jump overs

-rest 3 mins-

In 8 mins:
3 rounds of
12 calories bike/row/ski
12 burpee box jumps@60/50 cm
12 dumbbell clean and jerks@22,5/15 kg
In time remaining:
Max burpee box jumps

Tabata: banded pallof press

3 rounds
6 + 6 cuban press
16 windshield wipers
40m pinch grip carry

3 rounds
12+12 side plank rotations
10+10 crossing leg box step up
20-30sec pinch grip hold

Tabata: barbell side bent

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed.

Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

20 cal c2bike
40 kb swing
20 cal ski
40 wall ball
20 cal air bike
40 sit up
20 cal row
40 slamball

21-15-9 for time:
- Deadlift
- Box Jumps 60/50cm
- Cal Row

M: 95 / 105 / 115kg
W: 65 / 73 / 80kg

5x15 TnG Power Snatches 35/25kg
- Rest :30 btw sets
- Goal is to go unbroken sets