5*10 bench press, incline

5*5 reps

For time

25 GHD sit-ups
5 Rope climbs
30 Single leg squats, alt
30m Handstand walk
2000/1600m BikeErg
25 GHD sit-ups
15 Ring muscle-ups
30 Single leg squats, alt
30m Handstand walk
2000/1600m BikeErg
25 GHD sit-ups
30m Handstand walk
30 Single leg squats, alt
5 Rope climbs
2000/1600m BikeErg

Time cap. 35:00

Overview. Long workout with lots of technical/challenging movements. A good approach here is to move steadily and aim to keep the transitions short (always get to work). Identify which movements will be your opportunities and which ones you need to look out for. GHD sit-ups are positioned so that they always interfere with the next movement, see how you need to adapt your technique to accommodate for this.
Pacing. One movement at a time = focused on what you’re doing, not thinking about the next thing. You can get a good time on this if you can just keep chipping away at the reps ( = smart breaks / sets so that you never need to take a longer break). Start smooth on the bike each time, then you can go a little faster in the middle and then ease off 100-200m before the transition to get quickly back on the GHD. The final BikeErg can be a full send.

Ring muscle-up → Reduce reps (10) → Bar muscle-ups (10 or 15) → Ring pull-ups (15)

5 rounds:
5 High Box Jumps 80/60cm
10 Back Squats @55%
20/16cal Row
30sec HS Hold

In 15min:
Build to a days heavy 3 rep Shoulder press

5 rounds:
50 DU
10 T2B
30m Sandbag Bearhug Carry 60/40kg
- Rest 2:00

Bench Press

5-5-5-3-3-3, AHAP

Go Every 3:00

-30m double KB OH walk 2x 16-24kg/ 12-20kg
-20s l-sit (hang)

-high hang snatch pull + high hang squat snatch