PART  A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @87-92% 1RM Front Squat

* If light enough.. Clean from the floor, .. then 3x front squat
*** if working close to your heavy 92%, use the rack. Share as needed

PART B: WOD

4 sets:
100 Double Unders/ AB/ Row
5 Rope Climbs/ 10 Strict Chin-ups
-rest 2min:30sec between sets-

scale Rope climbs:
15 Heavy Ring Rows
5 sit to stand rope climbs
strict banded pullups

Time Cap: 16min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPPY! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2s. Don’t add more reps if this causes longer rest periods between one another.

PART C: FINISHER

3 rounds:
1 minute complete 15 GHD Sit Ups
1 minute rest
1 minute Max Toes to Bar
1 min rest
(12min)

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE

SuperSet:
2 Sets
10 Tempo Single Arm DB or KB RDL (5 seconds down, 5 seconds up, per arm)

PART B: WOD

6 rounds for time:
5 Strict Ring Dips
3 Ring Support Tuck Ups

SCALING OPTION
7 rounds for time:
5 Tricep Push Ups
3 second Box Support Tuck Hold

PART C: Finisher

6 Sets
In a 2 minute window
20/16 Cal AB/ Row 250/ Run 220
80DU/ 20/16 Cal AB/ Row 250/ Run 220
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all cardio! Get ready to move and do so with a purpose on each set. This is designed to knock your breath out and your quads, making running much more difficult. Test pace off the start and then aim for a consistent, moderate effort that’s sustainable until selling out on the finale.

How it should Feel: GASSY! Get ready for the wobble run getting off that bike and lungs to be on fire! Shake out the legs during the break while getting your breathing under control.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @79-84% 1RM Back Squat

PART B: WOD

4 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a core and shoulder beat down, but the sets are quick. Be aggressive at each station with little to no rest between movements. The faster you go, the faster you turn around on sets, so don’t shoot yourself in the foot by coming out too hot. Come out with confidence and build speed each round if you can.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The upper body is under constant duress, so keep the shoulders loose as much as possible during the rest and transitions.

WORKOUT STRATEGY & FLOW
Calorie Ski: Aggressive (85%) while focusing on breathing, using total body, and rolling out the shoulders on each ascent.

Kipping Toes to Bar: Unbroken is golden! This may get tough as the sets go on and core fatigue builds. Regardless, fight to hold on and be overly aggressive with your hips.

Strict Handstand Push Up or Kipping Handstand Push Up: Unbroken is great,, but be cautious and break into 2 sets before failure creeps up. Drop reps on this before you go to 3 sets here.

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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)

3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

15 Wall Balls (20/14) (10/9)
15 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
45 Wall Balls (20/14) (10/9)
45 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

Target Time each set:
sub 2 minutes
Sub 4 minutes
Sub 6 minutes

Time Cap each set:
3 seconds
6 minutes
9 minutes

STIMULUS and GOALS
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

How to Pace: STEADY into GRIND! Wall Ball/Burpee day and these 3 couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure you save enough energy for those last two gut-punching sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Control your breathing during each set while getting your heart rate down on the break. It’s going to hurt!

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken would be awesome, but not at the expense of collapsing on the burpees. Plan on breaking the last 3 sets up accordingly.

Burpee Box Jump Over: The cadence should slow down as the reps increase. From the 2nd set on it should be the same (smooth and steady) with the intent to stay non-stop. If you feel like it has slowed way down, don’t panic. Mentally break the work into manageable chunks with how you count (i.e. counting to 5 over and over) and keep steady that way.

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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)

3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch

PART B: WOD

5 Rounds
5 Power Clean (80/60kg) Elite: (90/65kg)
5 Bench Press (80/60kg)

Rx’d Sub for Bench Press if you only have 1 barbell:
1. 6 Dumbbell Bench Press (2×40/27.5)
2. 10 Dumbbell Bench Press (2×25/17.5)
3. 12 Push Ups

TARGET SCORE
Intended Workout RPE: 8.5-9.0+ – 85-90+% – high to very high intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack with a relentless effort through each round. Be smart on the bench, but the given weight on both bars should allow for non-stop effort. There is a little give and take here. If you go too crazy on the power cleans, you might be left staring at the bench. Find that happy medium that allows for both movements to be blazed through.

How it should Feel: MUSCULAR ENDURANCE! Classic push/pull weightlifting combo. Have fun, get your heart rate, and fight until the end.

WORKOUT STRATEGY & FLOW
Power Clean: Weight should be moderate (under 75% 1RM) where touch and go could be accomplished if you had to. But you will likely want to go with fast singles to make it sustainable for all 5 rounds.

Barbell Bench Press: Moderate weight here as well (under 75% 1RM), where all reps can be completed unbroken. Shake out your arms before starting every time.
 

PART C: Finisher

6 rounds for time on a running clock:
10 UNBROKEN V-Ups
– rest as needed between sets to go unbroken EACH round –

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.

PART A: Strength & Skill

Front Squats

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @84-89% 1RM Front Squat

PART B: WOD

2 Sets
AMRAP 5 Minutes
2 Squat Snatch (60/45kg)
3 Bar Muscle Ups/ 6x Chest -2- Bar
15/12 Calorie Row
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2+5

STIMULUS and GOALS
How to Pace: STEADY! Stay steady through the two high-skilled movements while utilizing the row to recover. The goal is to stay smooth and consistent across sets and rounds. Take the first time and be a little cautious when testing the waters.

How it should Feel: CARDIO! Given the reps and weight, there’s no real reason to stop, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight is moderate to light/moderate (under 70% of 1RM), but don’t let that entice you to touch’n go. Quick singles is what we are looking for to keep the desired intensity and not let your grip or shoulders overly fatigued.

Bar Muscle Ups: Unbroken! This should be smooth and not a hold up to you staying moving in the workout.

Row: Moderate and steady effort here (75%) while focusing on breathing and relaxing your grip and shoulders.

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.

Strength & Skill

PART A:

Take 6 minutes to establish a heavy set of 3 Push Jerk.

-Then-

20-10
Unbroken Push Jerk
*Set 1 @6/10 RPE, Set 2 @8/10 RPE
**Rest 60 seconds between sets

PART B:

4 Minutes (Every 1 minute 15 seconds)
10 Deadlift @7-7.5/10 RPE

4 Minutes (Every 1 minute 15 seconds)
5 Deadlift @8-9/10 RPE

PART C: WOD

Partner Workout
2 Sets

AMRAP 10 Minutes
100/80 Calorie Ski Erg (OR Row)/ AB
90 Power Clean (60/45kg)
*Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement

-In time remaining-
Max Rounds:
6 Box Jumps (30/24)
9 Shoulder to Overhead (60/45kg)

-rest 4 minutes between sets-

*For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 25+ minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.

How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.

WORKOUT STRATEGY & FLOW
Ski/Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking so you can bump up intensity on other movements.

Power Cleans: The volume on these is high! Be smooth and steady through these at a rate that does not blow up your legs completely. Switch as needed on the machine to stay moving with these.

Box Jumps: No rebounding, reset at the bottom, and be explosive with every jump. Height should be more challenging than normal but not threatening to cause a missed rep.

Shoulder to Overhead: Big hips and launch the weight overhead. Find a rhythm and try to hang on unbroken for each set of these.

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.

PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Back Squat @76-81% 1RM Back Squat

PART B: WOD

4 Sets (New set every 4 minutes)
Sets 1 & 3
100 Double Unders
25 Overhead Squats (95/65)
Sets 2 & 4
100 Double Unders
25 GHD Sit Ups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want this to be reps and sets that stretch your capabilities and push you to hang on longer than you think you can! Come out confident but not reckless!

How it should Feel: GASSY! You don’t have to go unbroken, but the movements shouldn’t have you breaking frequently. The intensity should be up on this one and keep you moving from movement to movement with purpose.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken would be an awesome goal. However not at the expense of causing you to over rest going to the next station. Break into 2-3 quick sets if needed to stay aggressive.

Overhead Squats: These are taken from the ground, so be ready to squat snatch that bar and get right into it. The goal is unbroken, so be ready to grind through these reps. Don’t use over 50% of your 1RM overhead Squat. Stay calm and steady while controlling your breathing. Position is king here!

GHD Sit Ups: Smooth and steady to keep your heart rate at bay. Breathing at the top of each rep will help prepare for the double unders.

PART C:

For TIME
Unbroken sets of Elevated Ring Rows
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round]. Therefore, REST as much as needed to be successful at all sets BUT the clock is running so you don’t want to wait too long!

STIMULUS and GOALS
How to Pace: STEADY, CHALLENGE: Remember, we need to be strategic so we don’t have to repeat ANY of the sets.
How it should Feel: MUSCULAR ENDURANCE. The biceps and core will feel this one.

WORKOUT STRATEGY & FLOW
Elevated Ring Row: We want to set up so our back is parallel to the ground at the start.
Squeeze abs and glutes as you pull rings to your shoulders. Touch rings to shoulder for RX.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

3 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (10/9) in the time remaining
-rest 2 minutes between sets-

3 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 25+ Wall balls and 20+ Burpees
Minimum reps before scaling each set 20 Wall Balls and 15 Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE! We have a machine buy in designed to create some fatigue before getting to the wall balls or burpees. We have designed the machines to take under 1 minute to get your work in at the wall ball and burpee stations (don’t forget the cap there).

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! The machine efforts are there to get you out of breath and simulate what work will feel like in the QuarterFinals workout itself with higher heart rate and trying to manage it without blowing up.
Muscular fatigue may be more manageable today with the machine focus and built in rest. The goal is to have some without it completely slowing down the workout.

WORKOUT STRATEGY & FLOW
Calorie Row: We want 85% effort here and smooth pulls. Legs will get fatigued as sets go on combined with the wall balls. Stay in it after the rest and try to make each calorie effort repeatable.

Wall Balls: Smooth and big unbroken sets is the aim! You will have at least a minute of work. If you think holding on for all 60 seconds is doable, then go for it! Find a rhythm with your breathing and see if you can make each wall ball look and feel like the same each time you start a set.

Calorie Bike Erg: We also want 85% effort here. Find a middle damper setting (3-7) you can push through and favor RPMs so you don’t blow your legs up with the higher push back on resistance. Legs will be more fatigued as we start after the row and wall balls. Try not to slow down any set and the final effort may take more out of you but that is fine as long as we are almost done.

Burpee to Target: We have a target built in here to keep us jumping but we do not have to use a box today. Push the effort on these as the rest comes right after you finish these.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch

PART B: WOD

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to Bar Pull Ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)

*Score the time for second part in notes.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Reps: 90+ (through 20 chest to bar)
Minimum Reps before Scaling: 60 reps (through 16 chest to bar)

STIMULUS and GOALS
How to Pace: CHALLENGE! Try to keep a push the pace effort as you go through this ascending ladder and then after a long rest it’s time to fight back to the start. Start to get strategic with your rest and when to break on sets as you approach the bigger numbers. Don’t come out with a pace that’s not sustainable even through half of the AMRAP. See if you can get close to 8:00 on the way back down.

How it should Feel: MUSCLE ENDURANCE! You won’t feel much off the start as rounds fly by, but once you hit the 5th round (10 and 20), things will get real. Shake out your arms early and often, and know when it’s time for a quick break on sets.

WORKOUT STRATEGY & FLOW
Kipping Handstand Push Up: The first few sets should be completed unbroken). By the 4th or 5th set, we can start to take a quick rollout after some reps.

Chest to Bar: You must stay within your limits early. Aim to break in the 4th round and on. Don’t push to your breaking point, or you’ll be finished early.

PART C: For Time
Unbroken sets of Toes to Bar:
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round] Therefore, REST as much as needed to be successful at all sets BUT the clock is
running so you don’t want to wait too long!

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.