3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

KILOS: 22.5’s/15’s

2 rounds of
60 deadlift 20kg kb
50 Russian swings 20kg Kb
40 sit-ups
30 front squats 20kg kb
20 Burpees
10 thrusters 20kg kb

Penkki 5-5-5-4

EMOM
1. 10 kcal row
2. REST
3. 11 kcal row
4. REST
... Until failure

Strict JT

21-15-9
SHSPU
Strict Ring dips
Push ups

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

10 rounds for time

12 cal assult/row
6 burpees
9 abmat situps

Incline press

Box - kyykky, 5 x 5, sopiva paino