21-15-9
Squat Clean, 50 kg
Strict ring dip
Strict ring row w 1s paude at top

2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

A, Strict Pull +Hang Muscle Clean + Push Press
(5-6 sets 1+2+2)

B, Hang Power Clean+Front Squat+ Push Jerk
(5-6 sets 2+1+2)

3 rounds

1:00 Row
0:30 Free Handstand Hold
10 Romanian Deadlift
5 Kip Swing
3 TTB

A: Ring pull ups pronated 3xMax
B: Push ups 10x10, E2M
C: SA kb rows 2x15
D: DB Shoulder flys 2x8
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
F: DB skull cruschers 1xMax

4 rounds for time:
20 Cal row
20m DB Front rack carry 2x22.5kg

Rest 5min

8 rounds for time:
4 DB Burpees 2x22.5kg
4 BMU

Rest 5min

4 rounds for time:
20 Cal ski
40m DB Farmer's carry 2x22.5kg

Rest 5 min

8 rounds for time:
8 Alt. DB Farmer's lunges 2x22.5kg
10 DB facing burpees

TC for each: 10min

Snatch

10x every 90s.
1 @80% of 1rm

3 Rounds for time

400m Row
20 Toes-to-bars
22m Handstand walk
100 Double-unders
10 Front squats @ 102.5/70 kg

Target time. < 22:00 ( CAP 28 )

Overview. This workout is a mash-up of events 2 and 4 from the 2024 semifinals. It’ll be relatively long and mix midline endurance, gymnastics skills, and heavier barbell work. You can think of the 1st round as the warm-up, 2nd as the main piece, and the final one as the home stretch. You wouldn’t go all out in a warm-up, would you?
Pacing. Start the workout with a steady pace on the row (that you can repeat on remaining rounds). Break the toes-to-bars into 1-4 sets (e.g. UB, 12/8, 10-5-5, 5-5-5-5). Aim for unbroken HSW but break it to segments as needed. Aim for 1-3 sets on the double-unders and rest just a little if you miss a rep, before continuing. It’s a heavier front squat but intended to be done unbroken (adjust weight if this is not possible at least on the 1st round).

Front squat → 92.5/65 kg, 83/61 kg, 70/47.5 kg

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

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Bench
4x 8 75%
rest as needed