4 Rounds For time

6 Ring muscle-ups
12 Burpees to rings, 6” reach
18/14 (cal) SkiErg

Target time. < 12:00. CAP 16

– Rest 5:00 –

For time
75/50 (cal) Echo bike
50m Handstand walk
250 Double-unders

Target time. < 12:00. CAP 16

Two workouts today (a triplet and a chipper). If you’re confident with your ring muscle-ups, you can push the 1st piece hard. Otherwise, back-off a little on the SkiErg to avoid getting close to failure on them.
The second one is a chipper, where you have to decide how fast you dare go on the air bike to stay consistent on the HSWs afterward. Once you get to DUs, it’ll be a homestretch and just a test of how well you can keep your DUs together. The intent is to do the HSWs in 5-10m segments.

Pacing. The 1st workout should be a steady push where most of the pacing is done in transitions and on the ski. IF you need to break the muscle-ups to sets, aim to keep them to no more than 2 sets/round.
On the 2nd workout, you can make up quite a lot of time on the air bike by pushing the RPMs but you will still need to be able to kick up to your 1st handstand walk soon after (or you’ll lose any ground you’ve made). Once you’re done with the bike, it’s just a game of consistency and chipping away at the repetitions.
Tips.
– You could experiment with doing the ring muscle-ups without grips (as they’re fairly small sets) as this will allow you to feel the rings better and might lead to better turnover.
– Play with the damper setting on the SkiErg in the warm-up to find your sweet spot.
– Stay nice and relaxed in the double-unders, try to relax your shoulders and grip. Find a good breathing rhythm.
– Try turning your hands out slightly on the HSWs and take quick steps to build more speed.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 5 or 10m lane for the HSWs.

Ring muscle-ups → Bar muscle-ups

A,
1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ]

Use the heaviest weight you can for the set.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds, 3 mins each, for max reps of:
12 Hang Power Snatches@52/34kg
21 Chest-to-bar Pull-ups
max reps in remaining time Bike Erg Calories

Rest 1 min between rounds.

D,
Complete as many rounds as possible in 11 mins of:
10 L/10 R Single Arm Landmine Muscle Snatches, pick load
Inverted Bar Hold, 10 secs
5 Inverted Rows
15 Bike Erg Calories

E,
For quality:
60 Strict Handstand Push-ups

Choose your run/rest times.
Go every 3min etc.

Warm-up
3:00 Echo bike @ easy
2:00 Run @ moderate
1:00 Air bike @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to working weight for deadlift
Practise other movements between sets
+
Once through
200m Run
5 Deadlifts @ workout weight
5 HSPUs
10 (cal) Echo bike
7 Box jump overs, 24/20”
5 Pull-ups

EMOM20
A. Max reps HSPU
B. Max reps T2B
C. Max reps single legged DL (KB 16kg)
D. Rest

5x4 Push press

4 rounds for time

22 push ups
22 GHD sit up
400m run
22 shoulder press 20kg/30kg
22 box jumps

Reps 15-12-9 for time:
- Erg calories
- Shoulder to overhead 40/30kg
- Up-downs

Skaalaa:
STOH kiloja/vaihda 2x KB/DB

Clean 2x3 + 4x2

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top