2 min ON: 1 min OFF x 4
18 cal
Max rep BMU/pull-up

ENGINE

@60-70% Effort:

• 10-20-30-40-50-40-30-20-10 Cal Echo
• 400m Run After Each Echo Set

Paused back squat + back squat

5x1+2 @75-80%, go every 3 min

2 sec pause in bottom in first rep

Snatch deadlift
3x8

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap

5 rounds for time:


200m Run
4 Ring muscle ups

8 Bar-facing burpees

12 Power Snatches @ 43/30kg (95/65lbs)

Time cap. 16:00

– Rest 8:00 –

5 Rounds for time
200m Row
40 Double-unders
8 Wall-facing handstand push-ups
12 Front squats @ 43/30kg (95/65lbs)

Time cap. 16:00

SESSION NOTES
Overview. This will be a hard session. Two balanced pieces that mix cyclical starts with gymnastics and light barbell. For both parts, the key is to stay composed under fatigue and to find a pace that allows you to keep moving.
Strategy.
Part A – Run at a pace you can repeat for all 5 rounds without your muscle-ups suffering, think smooth, not sprinting. Hit muscle-ups in planned sets or unbroken. Keep burpees at a steady rhythm with no long pauses on the floor. Snatches should be efficient from the start; use hip drive, control the bar path, and avoid early redline so you can cycle reps at a sustainable speed. It is fine to break these into sets from the 1st round.
Part B – Just like with the run, row at a pace that’s repeatable and allows you to transition quickly to the rope. Keep the double-unders unbroken if possible. Stay efficient on wall-facing HSPUs: small breaks before fatigue hits are better than grinding to failure. Aim for unbroken front squats if you can. Squat clean into the first rep and hold onto it until you’re done.
Instructions.
– Set up so you can use the transitions as short rests between movements
– Have a plan for muscle-up and wall-facing HSPU breaks before you start.
– Keep barbell loading light enough to maintain speed and mechanics across all rounds.
Debrief. Take 2–3 minutes after the workout to reflect
– Where did you gain or lose the most time in each part?
– Did your movement quality hold up across all rounds, especially under fatigue on the higher-skill pieces?
– Were your runs/rows paced to support the other movements, or did they bleed into your performance?
– How well did you stick to your planned strategy?
– Name two (2) things that worked well today and one (1) change you’d make next time.
Movement options.
Alternate rep scheme → A: 3-6-9 / B: 30-6-9 (keep the run/row the same)
Run/Row → 200m SkiErg, 500m BikeErg, 15/12 (cal) Air bike
Ring muscle ups → Bar muscle-up → Chest-to-bar or regular pull-up (8 reps)
barbell weight → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups

Lepää sarjojen välissä n. 1min

Skill

A) for 10-15min:

Choose one for practice:

• HSW Ramp / Obstacle Course
• Free Standing HS
• rMU

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) 1 Set of rMU/ HSW Ramp/ Obstacle Course

Gymnastic Strength

A) EMOM 9-12:

1) 10-15 Kipping Ring Dip
2) 20-30s Chin Over Bar Hold
3) 20-30s L-Sit Hold

B) 3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold
• 15-20 Banded Face Pull

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row

2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb

Clean & push jerk 5 x 3
Hip thrust 4 x 6-8
Bulgarian split squat 3 x 8
Knee flx/ext 3 x 8-10
HS practise