4 Rounds for quality

8-12 KB clean and jerks*
12-20 Single-leg squats, alt

– Rest 2:00 between rounds –

• Choose a challenging KB weight you can do at least 8 reps with consistently (e.g. 2 x 24/16kg (53/35lbs)). Do the CnJ from the hang or floor. Movement options. Single-leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU

Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders →Speed rope skips

HSW skills (take 10-15 minutes here)

You have three (3) options here:
1) HSW Ramp – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

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

Back squat 4x3

For time

• Calories on the rower
• Alternating dumbbell hang clean-to-overheads
• Toes-to-bars
• Rest

Complete as many rounds and reps as possible in 10 minutes of

• 10 chest-to-bar pull-ups
• 10-calorie Echo bike

With a running clock:

A) @ 0:00 – For time
15-12-9 Power snatches @ 43/30kg (95/65lbs)
21-15-9 Toes-to-bars

B) @10:00 – For time
15-12-9 Thrusters @ 43/30kg (95/65lbs)
21-15-9 Bar-facing burpees

C) @ 20:00 – 2 Rounds for time
12 Power snatches @ 43/30kg (95/65lbs)
15 Bar-facing burpees
12 Thrusters @ 43/30kg (95/65lbs)
15 Toes-to-bars

TC 32

Overview. Three short, intense pieces stacked together. The aim is to go hard on each one. While the fatigue will accumulate, the longer rests should allow you to keep the intensity high all the way through.
Strategy.
Part A: Smooth, aggressive pacing but not all-out. While unbroken sets on the snatches is the dream, you can shorter sets, a longer set followed by singles or just quick singles from the start. Break toes-to-bars early if needed to avoid long rests. Aim for only short chalk breaks.
Part B: The thruster/burpee combo gets the heart rate up fast. Don’t rush the thrusters but find a fast, smooth rhythm where you can still breathe. Aim to jump down/step up the burpees and find a pace that you can hold onto (vs sprint and then slow down). Commit to picking up the bar fast after the burpees, it’s only 12 and 9 reps left.
Part C: With fatigue from previous pieces and more movements to transition in-between, it’s important that you stay focused and relentless through this final one. The goal is to still be able to push intensity here and not just merely survive till the end. Same strategies hold true from the other pieces. The most important thing is to manage the work in a way that allows you to keep moving without significant breaks.
Instructions. Set the equipment up so as to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you manage your pacing from A through C?
– Where did fatigue hit hardest: grip, breathing, legs or something else?
– Did your strategy for breaking sets help or slow you down?
– What adjustment in pacing or transitions would give you more consistency next time?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce all sets by 3 reps
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight that allows you to keep moving
Toes-to-bars → Toes-to-rings → ab-mat sit-ups

Muscle snatch 8x3

Lunges 12-10-8-6-4