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Part A: WOD

For Time:
7-5-3
Wall Facing Strict Handstand Push Up
1-1-1
Legless Rope Climb

-rest 3 minutes-

For Time:
9-6-3
Strict Handstand Push Up
3-2-1
Rope Climb (no jump)

-rest 3 minutes-

For Time:
15-12-9
Kipping Handstand Push Up
5-3-1
Rope Climb

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
*Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics-focused grinder with pure upper-body pulling and pressing volume and high-skill demands. The structure demands tight pacing, smart sets, and a focus on movement quality, especially under fatigue.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a sprint, especially after the more controlled earlier pieces. Aim to increase intensity as skill decreases.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Only go unbroken if this is your strength. Otherwise, break into two sets to avoid muscle failure.

Legless Rope Climb: Big jump and use your legs/hips to assist your arms up the rope. Be efficient and smooth on the way down to reduce time under tension.

Strict Handstand Push Up: Unbroken! Shake out the shoulders and make sure you are ready before going inverted.

Rope Climbs with NO Jump: Remember, legs before arms on the ascent. Try not to overrest between reps.

Kipping Handstand Push Up: Smooth! And use the kip to stay efficient and moving.

Rope Climb: Big jump, legs first and don’t hesitate between reps.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10RPE

Part C: Time dependent
2 Sets
5 Strict Ring Muscle Ups
– rest 60 seconds –
25 Russian Push Ups
– rest 60 seconds –
15 Strict Ring Dips

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.