2025 Worlds — Test 5: Mixed

For time (cap 15 min):

3 rounds of:

• 5 Ring Muscle-ups
• 5 Deficit Handstand Push-ups on Parallettes (25/15 cm)
• 5 Bar Muscle-ups

Into 1 round of:

• 50 Heavy Double Unders
• 500 m Row
• 50 Heavy Double Unders

Into 3 rounds of:

• 10 Deadlifts (80/55 kg)
• 10 Shoulder-to-Overhead (80/55 kg)
• 10 Front-Rack In-Place Reverse Lunges (80/55 kg)

Athletes run to the rings for three rounds of ring muscle-ups, deficit parallette HSPU and bar muscle-ups, then a round of 50 heavy double unders, a 500 m row and 50 more double unders, and finally 3 barbell rounds of deadlifts, shoulder-to-overhead and in-place front-rack reverse lunges before the run to the line.