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PART A: WOD

5 Sets:
250m Row or Ski/ 16 Cal AB/ 220m run
15 Overhead Squats 45/30kg/ Heavy GB Squats
5 Ring Muscle Ups/ (2-1)/ 10 x Chest 2 Bar
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout has us attacking sets with a high intensity with the goal of staying consistent on times and sets. Set the tone on the erg without hindering your upper body’s ability to go right into the overhead squats and muscle ups. Be sure to roll/shake your arms out during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
Shoulders won’t get a break today; don’t say we didn’t warn you. Keep great positions and learn to push right up to failure before resting.

WORKOUT STRATEGY & FLOW
Ski: Somewhat aggressive pace (85%+) while emphasizing big hip drive and breathing through each pull. The goal should be to finish around 60 seconds while slowing down the final 2-3 calories.

Overhead Squat: Weight is light and should allow for unbroken sets across the board or at least most of the workout. Squat snatch the first rep, and keep moving. Breathe through the motion and make sure you lockout at the top.

Ring Muscle Up: Unbroken would be nice! After the squats, take a second, chalk up, and then get to work. Be kip on each rep with an aggressive turnover. If you must break, just keep the short rest and aim to finish near the target score!

PART B: Strength & Skill

5 Sets (1 set every minute on the minute)
7 Deadlift @6.5-7/10 RPE
-Directly into-

4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.