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

HBD Berni Partner WOD 😈
For time: 19 syncro burpee
92 cal airbike
34 wall ball
34 sit up
34 box step over
34 push up
34 air squat
34 KB swing @ 16kg
34 lunges
Then 1992m row

Warm-up (optional):
Row/Bike/Ski/Jog 5 minutes. Get warm.

Hip / Thoracic
2 rounds:
a) World's Greatest Stretch 5+5 (5/side)
b) Cossack Squat 5+5 (5/side)
c) Wind Mill 5+5 (5/side)

Lower Body
2 rounds:
a) Bootstrap Squat 10
b) Squat Thoracic Rotation 5+5 (5/side)
c) Prayer's Squat Pose 30-60 seconds

Lower Back
2 rounds:
a) Segmental Cat-Cow 10
b) Bird-Dog with 3 sec pause 5+5 (5/side)
c) Child's Pose 30 sec

Thoracic
2 rounds:
a) Child's Pose with Thoracic Spine Rotation 5+5
b) Upward Dog to Downward Dog 10
c) Reverse scorpion with shoulder circle 5+5

Shoulders
2 rounds, lying with belly on the floor:
a) Prone Snow Angel 10
b) Alternating Prone Swimmer 10
c) Prone Shoulder Press 10

Hip / Thoracic / Shoulder
2 rounds against the wall:
a) Wall Wind Mill + Open Book 5+5
b) Couch Stretch 30 sec + 30 sec
c) Figure 4 Piriformis Stretch on wall 30 sec + 30 sec
d) Wall Slide 10

Videos:
World's Greatest Stretch:

Bootstrap Squat:

Squat Thoracic Rotation:

Prayer's Squat Pose:

Segmental Cat-Cow:

Bird Dog with Pause:

Child's Pose:

Child's Pose with Thoracic Spine Rotation :

Reverse Scorpion with Shoulder Circle:

Alternating Prone Swimmer:

Wall Windmill + Open Book:

Couch Stretch:

Figure 4 Piriformis Stretch:

Wall Slide:

Koutsin core-kimara.

LÄMMITTELY
1 min laite jokaisen liikkeen välissä / 1 min liike
1. Kissa-lehmä
2. Kyykky käsien nostolla
3. Ylivienti päinmakuulla vk
4. Vuorojaloin lantionnosto

VOIMA
Kiertoharjoituksena 3 x 45s./25s.
1. Yhden jalan kyykky boksille oik.
2. Yhden jalan kyykky boksille vas.
3. Pull over vk
4. Vatsarutistus rullaten vk

AMRAP 8min
kahvakuulalla
10 x etuheilautus
10 x soutu etunojassa 1 kk
20 m farmers walk kuula toisessa kädessä

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

Movement options.
Ring muscle-up → Seated ring muscle-ups

Bulgarian split squats with DB's

5 x (5+5)

Go every 2:30

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Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Bar facing Burpees

TC 20

42min EMOM
(50s on/10s Off)

1) Erg (Ski or Row)
2) Sled Push & Pull
3) Rest
4) 10 DB Thruster + amrap: DB Reverse lunge
5) Burpee to Target
6) Rest

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

Power Clean & Jerk

E2MOM X9

Set 1-3:

• 2 Power Clean And Jerk Form Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC & Jerk Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC & Jerk From Floor (DnG)

Clean Pull

• 3x2 @110% *Rest 2-3min between

Front Squat

• 1x3 @65%
• 1x3 @75%
• 1xMax Reps @85%

*Rest 3min between sets

Accessories

A) 3-4x Superset:

• 10/10 Bulgarian Split Squat (2xDB)
• 45-60s Chinese Plank

B) 3-4x Superset:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold