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Strength & Skill

*Do a set every 2 minutes.

1 Pause Front Squat + 2 Front Squat @ 70%
1 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 2 Front Squat @ 80%
1 Pause Front Squat + 2 Front Squat @ 85%
1 Pause Front Squat + 2 Front Squat @ 85%

*Pause Front Squat is 3 seconds in the bottom of the squat.

WOD: 4 Rounds
8 Bar Muscle Ups
15 Front Squats (52/35)
9m Handstand Walk

How to Pace:
PAIN CAVE! We want you to be aggressive with how you approach each station. Figure out a strategy that allow you to stay in attack mode through the 4 rounds. This should look like a high-intensity workout.
How it should Feel:
LACTIC ACID PARTY! You both should be on the ground after this one. Go harder than you think, it goes by fast.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: 2-3 sets, After the handstand walk, you should run to the pull-up bar.
Front Squats: Lightweight (-50%), so squat clean that first rep and get right to it. don’t you dare break up these sets.
Handstand Walk: shake out the arms quickly, take a deep breath, and get to work. The distance is short, so unbroken is all we ask.

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.