5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

HSW skill challenge / WFP Finals E6

For time
36m Run
+
5 Rounds of
12m Handstand walk*
36m Shuttle run
+
6m Handstand walk*
Time cap. 10:00 (original at WFP was 5:00, fastest times < 2:30)

– total HSW distance/round on each should be 12m
* On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

For 3 sets:
In 4 mins do:
20/15 Machine Calories
then in the remaining time, AMRAP of:
10 Alternating Dumbbell Snatches, 22.5/15 kg
10 kipping Pull-ups
10 Push-ups

Rest 3 mins between each sets .

Every 2:30 mins for 4 sets

8 Close Grip Bench Press, pick load

400m Run
30 Wall Balls
30 Box Jump Overs
400m Run
21 KB Swings
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow rocks
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

Weighted Dip 5x3

Power snatch 3x3, 3x1