4 sets of ( alt. A & B ) ( total 16 mins)

A)
In 1 min, for max reps of:
9 Lateral Burpee Over Bars
max reps in remaining time Power Snatches, 50/35kg
Rest 1 min
-- then --
B)
In 1 min, for max reps of:
2 Rope Climbs / 2 half rope climbs
max reps in remaining time Front Rack Lunges, 50/35kg
Rest 1 min

Rope climb efficiency
1. 2 x 1 Jump on the rope + 5" hang
2. 1-3 rope pull up (opt. : feet supported )
3. 2-4 leg raises on rope
4. 1-2 seated hooking practice
5. 3 x 1 jump on rope + hook + stand

Optional:
3 rounds for quality of:
12 Feet Elevated Ring Rows
Wall Facing Handstand Hold, 30 secs

Ring Muscle up

E2MOM, 5 rounds
1-6 ring MU
160m run (2 rounds)

7:00 Basic Endurance CrossFit
8:00 Kipping movement, technique

6x3 Shoulder Presses @70%
- Rest 1:30-2min btw sets
- This probably feels pretty light, so dead stop each rep on the shoulders, don't bounce!

40 cal machine
40 air squat
40 pull up
40 push up
40 sit
40 box jump
40 up & down
40 kbs 24/16kg
40 ttb
40 cal machine

cap 30min

Deadlift, rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7 (3 RIR)
+
1 x 10 @ 70-80%H3

4-5 Intervals, alt A1/A2

A1. AMRAP 5
Buy-in: 1000m Bike
+
AMRAP in remaining
3 Wall walks
6 Power snatches @ 43/30kg (95/65lbs)
12 Box jump overs, 24/20″

– Rest 3:00 –

A2. AMRAP 5

8 Thrusters @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups
8/6 (cal) Air bike

– Rest 3:00 –

Flow. A1-A2-A1-A2(-A1)

Number of intervals.Only do the final interval IF you feel like you can still maintain the same or close to your previous output

Overview. Alternating 5-minute intervals that blend a high aerobic demand with skill and light barbell cycling. A1 uses the Nike to elevate breathing and heart rate that’ll challenge your ability to keep cycling through the triplet. A2 doesn’t have a buy-in, so there are more transitions to manage. Your aim is to keep moving steady without hesitation in transitions.
Overall this session is about repeatable output, hold your pace and scores steady across intervals.
Effort. Work at ~8.5-9/10. Each interval should feel hard by minute two and stay there. You should finish knowing you could reproduce a similar effort after the 3:00 rest. If your round count drops noticeably on the second exposure, the opening pace or movement choices were too aggressive.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Builds high-aerobic capacity and repeatability. Improves the ability to regain control after an aerobic spike and sustain efficient barbell and gymnastics work with limited recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent across all A1 and A2 intervals?
– Which element limited you most: the run/air bike, barbell cycling, or gymnastics?
– Did your pacing allow you to keep movement quality late in each AMRAP?
– What adjustment would help you narrow the gap between your best and worst round next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.

Wall walk → reduce reps (1 or 2/round) → Partial wall walks → Seal walk (12m)→ Hand-release push-ups (6 or 9)
Power snatch/thruster → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep cycling through in sets
Alternate rep scheme (A2). If needed to keep moving (6 reps/movement/round)
Box jump over → Lower box → Box step over
Chest-to-bar pull-up → Pull-up → Jumping pull-up → Ring row
Air bike → SkiErg, Row, BikeErg for same calories

AMRAP 8 mins
2-4-6-8… DB Devil Press @2x15/10
6 Box Step Up @50cm

Rest 2 mins

AMRAP 8 mins
4-8-12-16… Renegade Row @2x15/10
8 Box Jump @60/50cm

Rest 2 mins

AMRAP 8 mins
6-12-18-24.. DB Hang Clean @2x15/10
10 Box Jump Overs @60/50cm

EMOM15
1: 10 hollow rock + 15-25s hold
2: 10 single leg hip thrust + 15-25s hold
3: 10 single leg hip thrust + 15-25s hold