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Strength & Skill:

*Do a set every 4 minutes.

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist

*Rest 2 Mins between sets

WOD:

AMRAP 4 Minutes
8 Dumbbell Strict Press (2×22.5/16kg)
4 Strict Chin Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Hang Cleans (2×22.5/16kg)
6 Wall Facing Strict Handstand Push Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Bench Press (2×22.5/16kg)
4 Ring Muscle Ups (OR 1 Legless Rope Climb)/ or 5x Bar Muscle Up
-rest 1 minute-

AMRAP 4 Minutes
4 Hang Double Dumbbell Snatches (2×22.5/16kg)
2 Wall Walks

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Rounds each set: 5+
Minimum Rounds before Scaling each set: 3

STIMULUS and GOALS
How to Pace: STEADY! We want consistent pacing from round to round to make sure you hold a sustainable pace and get a solid amount of this push/pull work in.

How it should Feel: MUSCULAR ENDURANCE! This will be a fun style workout that you can get out of breath a bit while getting a great pump on. We are working to see how long we can hang onto the movements unbroken.

WORKOUT STRATEGY & FLOW
Dumbbell Strict Press / Double Dumbbell Hang Power Clean / Dumbbell Bench Press / Double Dumbbell Hang Snatch: Aim to keep these movements unbroken. You are only working for 4 minutes at a time so any breaks are going to add up and eat into the time you have to get reps/rounds in.

Chest 2 Bar: Don’t be overly aggressive but more just try to move very smoothly.

Wall Facing Strict Handstand Push Ups: Same idea as the dumbbells in that you don’t want to have to break these up because you are only working for 4 minutes. Be as efficient as possible so that you don’t need to break.

Kipping Ring Muscle Up: Unbroken is the theme here and it continues with these. Depending on how you are at these 4 can get tough but you shouldn’t be doing so many sets that you should need to break.

Wall Walk: Smooth is fast here. No reason to have to stop moving and if you feel that fatigue start to set in just slow down.

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.