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WOD: 4 Sets
10 Lateral Burpee Over Bar
20m Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie Row-Ski Erg/200m Run/ 14 Cal AB
20m Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s like an Open Workout broken up into sets. Take the first set a little light on the pacing to see how the heart and legs manage the workload. Then, try and increase the next two sets while selling out on the 4th.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE!
It’s all about managing the leg fatigue early on to survive through the back half of the round. Your goal should not be to slow down on the second 2nd of lunges and burpees.

WORKOUT STRATEGY & FLOW
Lateral Burpee Over Bar: Smooth and steady! Stay low, breathe consistently and just keep moving. The goal should be sub 45 seconds each set.

Dumbbell Front Rack Lunges: Be calm on these and try to regain your breathing as you move steadily through the 50ft. Unbroken is the goal, and be sure to relax your grip.

—–if you don’t have room for 20m, complete 20 Dumbbell Front Rack Forward Lunges (total)

Bike/ Erg: Pacing should be moderate (~75%) while using the first and last few calories as a recovery. Don’t fry your legs only to have negative pacing on the back end.

Strength & Skill:

On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
9-7-5-3-1

STIMULUS and GOALS
How to Pace: CHALLENGE: This is meant to challenge us to a 90% threshold but if we red line we will have failure for next set or have to rest too long.
How it should Feel: MUSCULAR ENDURANCE, GASSY: Breathing and grip strength will be taxed.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: The sets can be combined so if you can do 9 AND 7 together then jump to rest for the set of 5, that is allowed.
The goal is to not waste reps so if you don’t rest enough before you attempt the unbroken set of 5s and you get 4 Bar Muscle Ups, you have to redo ALL 5 unbroken after you rest enough.

SCALING
Two Options:

OPTION #1
On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
4-3-2-1

OPTION #2
On a running clock, for time:
“Unbroken sets of Kipping Chest to Bar
9-7-5-3-1”

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.