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PART A: WOD

For Time
30-20-10
Deadlift (100/70kg)
Burpee Box Jump Over (24/20)

-Directly into-

20 Ring Muscle Ups/25BMU (or 40 Burpee Pull Ups)

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!!! Moderate-high intensity (80%+) into a grind, strategic effort on part 2. The overall challenge lies in maintaining consistent pacing through the first part while preserving grip and pulling capacity for the ring muscle-ups. Move quickly between movements but take a breath if needed to avoid rushing into poor mechanics. If the muscle-ups are a strength, push harder on the deadlifts and burpee box jump overs. If gymnastics is a weakness, conserve grip and pulling capacity by breaking the deadlifts into smaller sets.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!!! It should feel like a full-body grind, where the first part taxes your engine, posterior chain, and lungs, while the second part demands precision, focus, and upper-body pulling strength under fatigue.

WORKOUT STRATEGY & FLOW
Deadlift: Moderate weight (70%) but manageable. The weight should feel like something you can confidently cycle for small to moderate sets (6-10 reps), even under fatigue. Keep moving steadily without redlining your grip or lower back.

Burpee Box Jump Over: Move steadily and consistently. This is a “keep grinding” movement—don’t sprint, but don’t stop. Your legs will feel heavy from the deadlifts, so it’ll challenge your ability to stay efficient under fatigue.

Ring Muscle Up: Expect the first few reps to feel heavy and require focus to get into a rhythm. Stick to small, manageable sets to avoid grip failure (5+ reps).
— or Burpee Pull Up

PART B: Strength & Skill

*Do a set every 3 minutes.

5 Sets
1 Front Squat (as heavy as possible)

*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

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.