10 Rounds for time

3 Ring muscle-ups
6 Burpee box jump overs, 24/20″
12 Wall balls @ 9/6kg (20/14lbs)

Time cap. 20:00

– Rest 8:00 –

For time
100 Toes-to-bars*
* 10/7 (cal) SkiErg every time you break a set

Time cap. 10:00
Note. IF you fall below 10 reps, start matching the ski calories to toes-to-bars (e.g. 7 toes-to-bars = 7/5 calories). Don’t go lower than 5 cal SkiErg (for both men and women).

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions. <
Overview.
Part A – With short sets and many rounds, this workout rewards strong, deliberate transitions. The aim is to keep moving steadily all the way through.
Part B – Toes-to-bar capacity piece that forces you to think about your sets and rests (after ski, before jumping back up on the bar).
Strategy.
Part A – Aim for repeatable, unbroken rounds from the start. Ask yourself: how fast can I start while still moving through the whole piece (vs starting so fast that you fade before you finish).
Keep the rests leading into ring muscle-ups within your capacity but aim to keep the sets themselves unbroken. Burpee box jump overs should be just smooth and efficient, not rushed (BUT it’s easy to relax too much here and lose time, stay focused). Either keep the wall balls unbroken OR if heart rate is getting out of control and/or you’re needing a longer rest before the muscle-ups, you could do a short break (8-4 or 7-5) to manage pacing.
The transitions are where it’s easy to lose time here, If your round times are drifting, rein these in.
Part B – Plan your TTB sets before you start. For this format, fewer breaks is faster, but only if you can keep them. It’s likely better here to do even(ish) sets (e.g. 3 x 20 + 3 x 15 + 10) rather than open too big and then ending with tiny sets. Break before going to failure, then accept the SkiErg penalty and get straight back on the bar. Treat the SkiErg as controlled work, not recovery. Finish it and return immediately to the TTB.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). Set up the SkiErg close to the pull-up bar for Part B to avoid wasted time. Decide your break strategy for TTB in advance and aim to stick to it. In Part A, make sure you can see the timer to keep yourself on track.
Debrief.
– How consistent were your round times in Part A from start to finish?
– Did you manage ring muscle-ups proactively, or did fatigue force longer rests?
– In Part B, were your breaks planned or reactive?
– What adjustment would let you move faster without increasing penalties next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Ring muscle-ups → reduce reps (2/round) → Bar muscle ups → 3 or 6 Chest-to-bar or regular pull-ups
Burpee BxJO → Reduce box height → Burpee box step overs
Wall balls → reduce ball weight
Toes-to-bars → Toes-to-rings → V-ups

Deadlift

• 3 Reps @85%

*rest 2min

• 3 Reps @90%

*rest 3min

• Max Reps @75%

Front Squat

E3MOM X5:

• 4 FS (1-2 RIR)

Accessories

A) 3x Superset

• 45/45s Copenhagen Plank
• 45-60s SB Bearhug Hold *rest 3min between rounds

B) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 15/15 Calf Raise
• 45-60s Spanish Squat Hold

For time

• 2 wall walks

• 2 deadlifts

• run 200 m

• 20 jump squats

15min for quality:
20-40m tank push
20-40m yoke carry
20-40m farmer's walk
20+20 1-arm OH walk (KB/DB)

ENGINE

• 10min Z2 Erg Into,

12min EMOM:

1: 15 Cal Row
2: Max Reps Burpee Over Rower (cap 45s)
3: 2-3 Rope Climb

Into,
- 10min Z2 Erg
Into,

12min EMOM:

1: 15 Cal Ski
2: Max Reps Box Jump Over (cap 45s)
3: 3-5 Wall Walk

3sets:

3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo

RestDay!

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch*
MIN 2 - 10-12 Alt. DB Around the Worlds
MIN 3 - :45 EZ Walk

*Options include...
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

2 Rounds @ conversational pace
250m Row
8 Scapular pull-ups
8 Push-ups
10 Air squats
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
+
2 Rounds
0:20 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
12/8 (cal) Row
+
2 Rounds
12/8 (cal) Row
2 Bar muscle ups
4 Strict handstand push-ups