Warmup: 10 rds of junkyard dog

Team WOD:
30 mins

30 sec work/30 sec rest
5 min rounds

row
back squat (65% BW) = 85
DU (did SU)
push press (50% BW) = 65
burpees
thrusters (45% BW) = 60

1139 reps total

did 6 strict pullups at end of workout

2-3 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Air/Echo bike in the remaining time
+
Build to workout weight for Dual KB CnJ
* Practise short sets of the other movements between sets
+
Once through @ workout weight
12/9 (cal) Air/Echo bike
9 Wall balls
5 Burpee pull-ups
3 Dual KB Clean and jerks

– Rest 0:30 –

12/9 (cal) Air/Echo bike
9 Box jump overs
5 Chest-to-bar pull-ups
3 Dual KB Clean and jerks

2-3sets:

10-15 GHD hip extension
10-15 snowangel

snatch deadlift + snatch pull 5x1+2 @ moderate

tempo power snatch + tempo squat snatch 8x1 @ moderate

hip & spine mobility

SMR foam rolling through lower limbs 1-2'/ muscle

shin box 3x5/5

banded straight leg Bretzel 3x6/6

hip airplane 3x8/8

5 intervals, alternate A1/A2

A1. AMRAP 5
30 Wall balls @ 9/6kg (20/14lbs), 10′ target
20 Burpee pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

A2. AMRAP 5
30 Box jump overs, 24/20″
20 Chest-to-bar pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2-A1

SESSION NOTES
Overview.
Short mixed-modal intervals with a consistent structure but different fatigue profiles. A1 is more breathing and leg-driven, while A2 shifts the demand toward pulling endurance and grip. The goal is to get to the bike with enough time and capacity left to accumulate meaningful calories every round.

Effort.
Work at ~8.5–9/10. Each interval should feel hard but repeatable. You should finish knowing you can give similar output after the 3:00 rest. If bike calories disappear in later rounds, the opening pace was too aggressive.

Feel.
Breathing and HR should build quickly and stay high through each interval. Muscle fatigue will start to play a role in later intervals due to bigger sets. The KB clean & jerks should feel like controlled work, not a bottleneck (choose weight accordingly). The recovery periods should bring breathing/HR down enough to go again, but never to feel fully fresh leading into the next one.

Adaptation.
Develops high-intensity aerobic repeatability under mixed muscular fatigue. Trains the ability to transition between cyclical work, gymnastics, and light-moderate loading while maintaining pace and movement quality.

Instructions. The burpee pull-up setup should be such that your finger tips touch the pull-up bar when you’re standing under it.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you consistently reach the bike with enough time to work?
– Which movement caused the biggest disruption in your rhythm/breathing?
– Were your bike calories consistent across all five intervals?
– What adjustment would help you maintain your output even better throughout the session?

Movement options.
Easier rep scheme → 21-15-9 or 21-14-7
Air/Echo bike → Row, Ski, BikeErg for same calories
Dual KB CnJ → 2 x 16-20/12kg (35-44/26lbs) KBs, these should be done in 1-2 sets
Chest-to-bar pull-up → Regular pull-ups → Jumping pull-ups → Ring rows
Burpee pull-up → Adjust so pull-up height is easier (use mats) → Burpees to rings, 6” reach

2-3sets:

10 cyclist squat
10+10 curtsy lunge

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs

4 rounds:
4min Run
3min Row
2min Ski
:30 AB Sprint
1:30 Rest
:30 AB Sprint
1:30 Rest
- Comment your paces

1: burpee box jumps
2: hang squat cleans
3: double db push presses