-2 x 10 lat activation
-2 x 10 kipping (no legs)
-2 x 5 PRM kipping pull-ups
-2 x 5 kipping pull-ups

12 x 2 min ON: 1 min OFF

A) BikeErg
B) SkiErg

RPE 7-8

The Score is the amount of Burpee Box Step Overs

Ages: 35–44

2–2–3 (min) Intervals of (1:00 rest between intervals):

12/9 Calories Echo Bike

12 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

45–54

2–2–3 (min) Intervals of (1:00 rest between intervals):

10/7 Calories Echo Bike

10 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

55+

2–2–3 (min) Intervals of (1:00 rest between intervals):

8/5 Calories Echo Bike

10 KB Goblet Squats 24/16 kg

Max Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of Burpee Box Step Overs

Box height: 60/50 cm

Burpee Box Step Overs: bodyweight

tempo snatch pull + snatch pull + power snatch

7' EMOM
3 TNG power snatch @rpe 7

1) bike
2) 10 🦋 + shuttle run remaining Time
3) bike
4) 30-50 DU

5-6 rounds for quality:
10 Hip Supported Double DB RDL
10 Hand Release Push-ups
:30 Sandbag Bearhug Hold 60/40kg
- 1min Rest btw rounds

For time with a 10/7kg vest

10 rounds of
1000m ergo bike
30 boks step-ups @ 50cm
3+3 single DB thrusters @ 32.5/22.5kg

Buy out:
10km ergo bike.

We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds

For time
- 2,000-meter row