6 sets of Bench Press
Set 1: 15 @46%
Set 2: 12 @52%
Set 3: 8 @61%
Sets 4-6: 6 @67%
- Rest 2-3min btw sets

For Time:

3 rounds:
10/8cal AB
7/7 SA DB Curtis P's 20/15kg

• Rest 2min

3 rounds:
10/8cal Row
7,5+7,5m SA DB OH Walking Lunges 20/15kg

• Rest 2min

3 rounds:
10/8cal Ski
7/7 SA DB Thrusters 20/15kg

DB Curtis P:
1 DB Power Clean
1 DB Front Rack Lunge Step (opposite leg steps forward and returns)
1 DB S2O

EMOM x 8

20-40 DU

Tabata hollow/arch

3-5 rounds of

5-10 ring dips
10-12 weighted box step ups
3-5 wall walks
12-15 sumo dl with kb (heavy)

For time:

27 box jumps
21 ttb
16 db snatches
9 m oh lunges
50 double unders
9 m oh lunges
16 db snatches
21 ttb
27 box jumps

3x20/20 Single Leg Banded Hamstring Curls
- Rest 1-2min btw sets

4 Rounds:
10 High Box Jumps 80/60cm
10 HSPU
15 Unbroken Banded Strict Pull-ups
1:30 Rest btw rounds

2 Rounds of

Calories on Row - Ski - Bike
3x 4min ON/1min OFF (Run 8x15m after 30/25 Cal)

For time, partitioned any way

40 Ring muscle-ups
80 Burpees to a 12′ target
120 (cal) Row

Distribute the reps as wanted to complete the workout

Time cap. 20:00

Overview. This workout is similar to Open workout 20.5. For that one, it was fastest to split the muscle-ups and wall balls into 10 rounds (in that case it was 4/12), then doing the row at the end. This same strategy (4/8) might work well here as well.
Pacing. Stay away from failure on the muscle-ups (as recovery time from a failed set will be much longer than if you left at least 1-2 reps in the tank) and ideally just keep to even, smaller sets (3s or 4s). Being consistent (vs starting fast and fading out) will get you your best time here overall. IF you leave the row at the end, this allows you to push hard here without worrying about muscle fatigue for the muscle-ups.

Ring muscle-up → Bar muscle-up → Seated ring muscle-ups

Back squat

Build to a heavy single (H1) for the day @ 88-92% (RPE 8/2 RIR)
+
2 x 2-4 @ 85-90%H1 (2 RIR), rest 3:00 b/t sets