For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg
40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg
20 Snatches @ 61/43kg
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Target time. < 20:00 CAP 25

Overview. Here we have elements from the “standard” from CF Games (except 20 reps vs 30) mashed together with some BikeErg to make this a bit more about aerobic conditioning and less about movement specific capacity. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.
Pacing. The first bike should be your 2nd fastest one (the last one should be the fastest as a final push to finish). You’re looking for a pace that allows you to walk to the barbell and get going after just a breath or two.

Given the barbell weight, you could do touch-and-go sets (e.g. 10-5-5, 5s etc), quick singles from the start or start with a touch-and-go set and then move to singles. If you have the conditioning and barbell capacity to do sets here (or keep the singles fast) you can make up a lot of time.
The middle two bikes you’ll want to get going straight away. If you need to recover your HR a bit after the CnJ or rMU, start a bit easier, then build to your pace once you feel that you’re a bit recovered. If you have good capacity on the bike, build to your target pace and hold on until easing off just a bit at the end to be ready for the next movement.
Be smart on the ring muscle-ups and don’t go too close to failure (as it’ll take you longer to recover). Once you get to snatches, your HR is likely high and you’re feeling it. Do your best to start chipping away at the reps. As per before, once you get to the final bike it’s go time! Suck it up and push hard to finish.

Ring muscle-up → Reduce reps (10 or 15) → → Bar muscle-ups → Banded bar muscle-ups → Pull-overs

5 rounds:
800 m run or bike 2000/1600 m
12 dual DB power cleans 15/10 kg
15 box jump step downs 24/20”

A)
Turkish get up practice in 12'
Build up to a heavy 1 rep

B)
8 single arm KB complex (left/right) *
3 swing
3 snatch
3 push press
3 front squat

*rest 60" after each complex

C)
Core strength
3 rounds for quality
10/10 single arm front rack march
20/20 m single arm farmer carry
20-30" hollow hold

3-5rds:

-10 hip thrust 60-100kg
-10 double KB/DB walking lunges(suitcase), 2 x 15/ 10-15kg
-10 knee curl w rower/ fysio ball
-10 wall balls 9/6kg
*2min rest
*no rest between movements

-8 hip thrust (AHAP)
-10 t2b
-8+8 double DB box step ups (athletes choice on load)
-10+10s. 1-arm ring plank hold

*2min rest
*no rest between movements

-3 back squats
-3 broad jumps

*3min rest between rnds
*BS heavier than last week
*broad jump, max distance(start easy 1-2 rounds)
*score: BS weights + comment the longest distance

Find your 1RPM Clean
4 trys.

Find 1RM muscle clean

Pike push-up
Push-up
Yhen käden pressi
Vipunostot

Loppuun:
Tabata press tangolla
TAI
ojentajat finisher kumpparilla
TAI
core

In teams of 2 amrap for 12 minutes:
10 pull ups
20 wall balls 9/6 kg
500 m row or 1000 m bike
Share the reps as needed