PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets (Squat Snatch)
1 Snatch @70-75% 1RM Snatch

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

No barbell option x AMRAP
x10 alt DB Snatches
30 sec AB

PART B: WOD

For Time:
1000m Row/ 980m Run/ 80/65 Cal AB)
100 GHD Sit Ups (OR 150 Abmat Sit Up)
1000m Row/ 980m Run/ 80/65 Cal AB)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! We want to alternate between powerful efforts on the Bike Erg and a chip-away pace through the midline-dominant movement in GHD sit-ups. The workout challenges cardiovascular capacity, core endurance, and pacing strategy. Start off moving, but be cautious to avoid going into a cardio deficit early on.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Expect this workout to feel like a steady grind, with the GHD sit-ups acting as the breaking point for many athletes. Legs will be taxed from the Bike Erg, and transitioning back to the second 2000m will feel challenging due to midline fatigue.

WORKOUT STRATEGY & FLOW
Bike erg: Effort is a controlled moderate-high paced effort (80-85%). You want to push the pace but avoid overexerting to keep your core fresh for the GHDs. Save some in the tank for the final bike and then attack.

GHD Sit Up: Smooth, steady pace across all these reps. Purposeful breathing at the top to keep a steady heart rate. Non-stop would be great; however, plan to take some breaks occasionally to avoid blowing up. Have a strategy here going into the workout!

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: WOD

21-15-9

Deadlift (100/70kg)
Bar Facing Burpee
-Rest 4min-

15-12-9
Hang Power Clean (70/50)
Burpee Box Jump Over/ Box Step Ups
-Rest 4min-

9-6-3
Thrusters (60/45)
Burpee Bar Muscle Up/ Burpee Pullups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Each segment combines a barbell movement with a burpee variation, progressively increasing the complexity and intensity. The built-in 1:1 rest allows for partial recovery, but the workout is designed to feel challenging throughout. Don’t rush between movements, but aim for quick, controlled transitions to minimize downtime. Start steady in the earlier segments to save energy for the thrusters and bar muscle-ups.

How it should Feel: LACTIC ACID PARTY!! Grip, forearms, and legs will burn, and you’ll feel the need to slow down. Resist that urge and keep transitions sharp.

WORKOUT STRATEGY & FLOW
Deadlift: Moderate-light load (under 65% 1RM). Most will need to break the deadlifts into 2-3 quick sets to prepare for future fatigue.

Hang Power Clean: Moderate to moderate/heavy weight where you can cycle efficiently in 1-2 sets. Don’t use over 65% 1RM Power Clean. Break into 2 sets to save your grip, if you think you may get fatigued on it heading into the next workout. Hook grip through each rep and relax the hands in the catch.

Thruster: Weight is moderate to moderate/heavy but we’d love for you to grind to stay unbroken across sets. Don’t use over 70% 1RM Thruster. Rest a little more between movements to hang on longer and focus on explosive hips.

Burpees: No matter the variation, the goal should be to move consistently and efficiently while being mindful of fatigue. If you push these too hard, it will put you at a deficit on the barbell. Be smooth on the first and second workout. Aim to find a rhythm you can keep for all 3 rounds in each workout. On the burpee bar muscle ups it will take longer but mentally you can push knowing the reps are much lower!

PART B: Strength & Skill

Wave 1
1 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean

Wave 2
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 3
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @85% 1RM Power Clean

Wave 4
1 Power Clean @80% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean

*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.

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: WOD

6 sets
AMRAP 3 minutes
250m Row/ 220m Run/ 16/12Cal AB
Max KB Swings (in remaining time) 24/16kg
-rest 3 minutes between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! We want to maximize the time available for running and maintain an aggressive pace on the rower. The 3-minute rest period allows sufficient recovery between sets, enabling consistent effort. Aim to finish the row in under 2 minutes, adjusting the distance as needed to ensure at least 1 minute for running. Move immediately from the rower to the run. Don’t waste time between efforts.

How it should Feel: GASSY into CARDIO! We want a hard push that gets your heart rate up quickly but doesn’t leave you completely gassed for the runs.

WORKOUT STRATEGY & FLOW
Calorie Row: Aggressive pace here (85%) focusing on breathing. Push hard, but don’t blow up. You want enough energy left for the run.

Run: Controlled, push pace (85%+ effort). Push the pace, but don’t redline in the first set. Aim for consistency across all six intervals.

KB Swings: Easy Steady pace for reps as many as you can

PART B: Strength & Skill

3 Sets (1 set every minute on the minute)

3 Push Jerk
-Directly into-

3 Sets (1 set every minute on the minute)
2 Push Jerk
-Directly into-

4 Sets (1 set every minute on the minute)
1 Push Jerk

*Start around 60-65% and build to 80-90%

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: WOD

4 Sets:
40 Double Unders
40 Wall Balls (10/9)
40 Double Unders
40 Dumbbell Snatch (22.5/15kg)
40 Double Unders
-rest 4 minutes between each set-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: GRIND! Each round is long and steady, with consistent transitions between movements. The goal is to maintain a sustainable yet challenging pace throughout, while minimizing rest within each round. Actively recover during the 4-minute rest. Focus on slowing your breathing and resetting for the next round.

How it should Feel: GASSY into CARDIO! This is a mental grind. Your legs, shoulders, and grip will feel fatigued, but you should push through with small breaks to finish strong.

WORKOUT STRATEGY & FLOW
Double Unders: Aim for unbroken sets or 2 quick sets if needed. Focus on relaxed wrists and steady breathing. Lay your jump rope down every time.

Wall Balls: Break early into manageable sets to avoid burnout. Maybe 2 sets of 10 with a quick break between. Breathe at the top of each rep, and stay smooth and consistent with your rhythm.

Dumbbell Snatch: I like unbroken with a purposeful pause at the top of each rep to breathe and keep the heart rate under control.

PART B: Gymnastics

3 Sets of Max Reps

Chest – 2 – Bar Pullups
Rest 1-2 min (or as needed)
Wall Walks
Rest 1-2 min (or as needed)

Score Total number of:
Pullups
Wall Walks

STIMULUS and GOALS
How to Pace: STEADY, We want to be able to do each set unbroken so steady it is!
How it should Feel: MUSCULAR ENDURANCE, We will start to feel those muscles fatiguing

WORKOUT STRATEGY & FLOW
Wall Walk: Don’t forget to breath while moving through each set!

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: WOD

For Time
30-20-10
Deadlift (100/70kg)
Burpee Box Jump Over (24/20)

-Directly into-

20 Ring Muscle Ups/25BMU (or 40 Burpee Pull Ups)

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!!! Moderate-high intensity (80%+) into a grind, strategic effort on part 2. The overall challenge lies in maintaining consistent pacing through the first part while preserving grip and pulling capacity for the ring muscle-ups. Move quickly between movements but take a breath if needed to avoid rushing into poor mechanics. If the muscle-ups are a strength, push harder on the deadlifts and burpee box jump overs. If gymnastics is a weakness, conserve grip and pulling capacity by breaking the deadlifts into smaller sets.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!!! It should feel like a full-body grind, where the first part taxes your engine, posterior chain, and lungs, while the second part demands precision, focus, and upper-body pulling strength under fatigue.

WORKOUT STRATEGY & FLOW
Deadlift: Moderate weight (70%) but manageable. The weight should feel like something you can confidently cycle for small to moderate sets (6-10 reps), even under fatigue. Keep moving steadily without redlining your grip or lower back.

Burpee Box Jump Over: Move steadily and consistently. This is a “keep grinding” movement—don’t sprint, but don’t stop. Your legs will feel heavy from the deadlifts, so it’ll challenge your ability to stay efficient under fatigue.

Ring Muscle Up: Expect the first few reps to feel heavy and require focus to get into a rhythm. Stick to small, manageable sets to avoid grip failure (5+ reps).
— or Burpee Pull Up

PART B: Strength & Skill

*Do a set every 3 minutes.

5 Sets
1 Front Squat (as heavy as possible)

*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

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.

3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON’T worry about hitting specific numbers, just hit a heavy stimulus!

PART B: WOD

10 Minute EMOM
6 Power Clean and Jerks (50/35kg)
*Pick a weight you can keep unbroken

-rest 2 minutes-

10 Minute EMOM
200m Row/150m Run

*Score is an emoji. Put weight and row times in notes

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time minutes 1-10: sub 15 seconds
Time Cap minutes 1-10: 25 seconds
Target Time minutes 11-20: sub 50 seconds
Time Cap minutes 11-20: 55 seconds

STIMULUS and GOALS
How to Pace: STEADY! Solid barbell cycling work today as you come out with a moderate-high intensity on smooth and methodical sets. The purpose of this session is to help improve bar path, cycling capacity, leg conditioning, and efficiency to help cut down on time under tension during barbell and capacity on rowing

How it should Feel: GASSY and MUSCULAR ENDURANCE!! Choose your weight wisely, or you will fail miserably during the rest. Focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
Cycling Power Clean + Jerk: Weight needs to be moderate where you can keep unbroken sets across. Focus on being smooth and methodical rather than going as fast as possible and getting sloppy.

Row: Pacing needs to be aggressive (80%+), not a sprint by any means, but a respectable pace that is repeatable across sets. The goal should be to finish around 40 seconds consistently. Remember to stand up and shake out during the break.

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: WOD

3 sets:

AMRAP 1 Minute
Toes to Bar
-straight into-
AMRAP 1 Minute
Shuttle Runs 20m
-rest 3 minutes-
AMRAP 1 Minute
Handstand Walk
-straight into-
AMRAP 1 Minute
Shuttle Runs 20m

-rest 3 minutes between sets-

*Toes to Bar has to be in unbroken sets of 7+, and Handstand Walk has to be in unbroken 2m + increments

TARGET SCORE
SCORE = Total reps each set
We are scoring as “6 sets” so you can score each portion separately
Handstand walk 5ft = 1 rep
Intended Workout RPE: 85 – 85% – high intensity

Target Score each set:
30+ on couplet #1 (21+ toes to bar and 9+ shuttle runs)
18+ on couplet #2 (9+ handstand walk reps and 9+ shuttle runs)

Minimum Score before scaling each set:
20 on couplet #1 (14 toes to bar and 6 shuttle runs)
10 on couplet #2 (4 handstand walk reps and 6 shuttle runs)

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! High-effort intervals, with the 3 minutes of rest allowing near-complete recovery, making each effort a sprintish type approach. Treat each interval as an high-output effort since you have built-in rest. Aim for consistency across all 3 sets.

How it should Feel: GASSY and MUSCULAR ENDURANCE! A leg-and-lung burner but not so intense that it compromises your gymnastics. Focus on controlled breathing and shake out your shoulders and arms to prep for gymnastics.

WORKOUT STRATEGY & FLOW
Toes to Bar: Has to be minimum sets to force you to hang on a bit longer.Be aggressive but Don’t overdo it on the first set. Feel it out then push to your limit in later sets!

Handstand Walk: Same idea as Toes to Bar, just with minimum distance covered. Every 5ft is 1 rep.

Shuttle Run: Stay aggressive and stay moving. Quick transitions and keep the foot on the pedal. Focus on keeping your hands/shoulders relaxed.

PART B: Strength & Skill

*Do a set every 3 minutes.

3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE

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: WOD

For Time
20m Overhead Walking Lunge (1 x 20/15kg Plate)
2 Rope Climbs

-at minute 2:00-
20m Overhead Walking Lunge (1 x 20/15kg Plate)
2 Rope Climbs

-at minute 4:00-
20m Front rack Walking Lunge (2×22.5/15kg DB)
2 Rope Climbs

-at minute 6:00-
20m Front rack Walking Lunge (2×22.5/15kg DB)
2 Rope Climbs

-at minute 8:00-
20m Farmers carry Walking Lunge (28/20kg)
2 Rope Climbs

-at minute 10:00-
20m Farmers carry Walking Lunge (28/20kg)
2 Rope Climbs

*Rx Sub Option: 6 Strict Pull Ups = 2 Rope Climbs.

TARGET SCORE
Intended Workout RPE: 85 – 85% – high intensity
Target Time each set: sub 1 minute 15 seconds
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Work fast to complete the work before the next 2:00 mark. Start with a moderately challenging pace and increases to a gritty, high-intensity effort by the later rounds as the weights get heavier. Stay consistent and aim to finish each 2 minute segment with 15-30 seconds to rest and prepare for the next round.

How it should Feel: MUSCULAR ENDURANCE and GRIND! Grip and grit today as your upper body gets pulled around while the lower half tries to fight the lactic acid build.

WORKOUT STRATEGY & FLOW
Overhead Walking Lunge: The weight here should be light and allow for 20m unbroken sets. Stay active with your shoulders and keep moving to cut down on time under tension.

Front Rack Walking Lunge: Weight here gets heavier, but still should allow for unbroken sets. Find that comfortable hold, breathe through the motion and stay moving.

Farmers Carry Walking Lunge: This is the heaviest weight, but the easiest hold. If you can go unbroken without frying the legs then go for it. If not, break at the 10m mark for a quick rest.

Rope Climb: Big jump every time and use the legs before the arms. Aim to complete 1 rep every 10-20 seconds.

PART B: Strength & Skill

Prep:
Burgener Warm Up
Hang Power Snatch

*Do a set every 2 minutes.

3 Sets
3 Power Snatch @65-70% 1RM Power Snatch

2 Sets
2 Power Snatch @75-80% 1RM Power Snatch

3 Sets
1 Power Snatch @80+% 1 RM Power Snatch

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

5 Sets (1 set every minute on the minute)
6 Deadlift @7-7.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
4 Deadlift @8-8.5+/10 RPE

PART B: WOD

4 Sets: 4 Minutes AMRAP
40 Deadlifts 40/25kg
40 Hang Cleans
40 Shoulder to Overhead
-rest 2min
*Pick up where you left off after each set

TARGET SCORE
Intended Workout RPE: 7.0-8.0 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 80+
Minimum Reps before scaling each set: 60

STIMULUS and GOALS
How to Pace: GRIND! Intensity is moderate-high effort; push to maintain consistent rounds across all 4 sets without redlining. This workout is a light barbell cycling test designed to challenge muscular endurance, grip stamina, and aerobic capacity. The light load allows for high-rep cycling, but the volume and transitions will test your ability to manage fatigue and maintain consistent movement quality. The same weight is used across all movements.

How it should Feel: MUSCULAR ENDURANCE! Expect significant grip and shoulder fatigue as the workout progresses, so plan breaks strategically to avoid burnout. Lighter weights usually mean you won’t be getting much (if any rest) during the workouts.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is extremely light but still plan for multiple breaks. Focus on fast, consistent reps with an efficient setup and avoid pausing unnecessarily at the top or bottom. Hook grip these to help you maintain grip endurance through the hang cleans!

Hang Power Clean: This is where grip fatigue will start to build. Break into 3-4 sets
Focus on using your legs to generate power and not rely solely on your arms. Minimize rest between sets; stay close to the bar and breathe.

Push Press or Push Jerk: Push press or push jerk. Use your legs to save your shoulders for the later sets. Focus on cycling the reps smoothly and recovering during the lockout at the top. Try and complete these in 3-4 sets.

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: WOD

AMRAP 2 Minutes
15 Bar Muscle Ups/ C2B/ Pullups
Max Thrusters in remaining time (60/40kg)
-rest 2 minutes-

AMRAP 2 Minutes
15 Thrusters (60/40kg
Max Bar Muscle Ups in remaining time
-rest 4 minutes-

AMRAP 2 Minutes
30 Chest To Bar Pull Ups
Max Thrusters in remaining time (40/30kg)
-rest 2 minutes-

AMRAP 2 Minutes
30 Thrusters (40/30kg)
Max Chest To Bar Pull Ups in remaining time

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Reps sets 1 and 2: 10-15+
Minimum Reps before scaling each sets 1 and 2: 6
Target Reps sets 3 and 4: 15+
Minimum Reps before scaling each sets 3 and 4: 10

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!!! This workout alternates between gymnastics and barbell movements with short, near max-intensity (95%+) AMRAPs. Each piece demands speed, strength, and strategy to maximize reps while avoiding burnout. The transitions between pulling and pushing movements will test your capacity to recover and switch movement patterns under duress.

How it should Feel: LACTIC ACID PARTY into PAIN!!!!! Be efficient and deliberate: Don’t rush the barbell or gymnastics to the point of failure. Break early and often if necessary. Push the final AMRAPs: In the last two rounds, empty the tank, especially on the finale.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Break these early and often if you are worried about burning out (which is very likely). Use aggressive hips on every rep, and make sure you relax your grip at the top. The goal should always aim for five or more reps at a time but don’t force it if it puts your arms in harm’s way.

Thruster: Weight is heavy off the start but still should allow for a set of 15 to be performed in 1-3 sets. Explosive hips and legs on every rep to help save your shoulders are key while breathing through the motion. The second weight should be like “Fran,” where a set of 15 or more is possible if you have to.

Chest to Bar Pull Ups: Your arms will be pretty smoked here so plan for manageable sets of 5-10 reps and try not to over-rest between sets.

PART B: Strength & Skill

Front Squat

*Do a set every 3 minutes.

3 Sets
12 Front Squat @6-6.5/10 RPE

PART C: Accessory work
*Do a set every 4 minutes.

3 Sets
10 Single Arm Dumbbell Lateral Raises (each side, focus on constant tension) @5/10 RPE
7 Weighted Inverted Row (weighted vest or wear a back pack)
*Rest 2-3 minutes between sets.

*Score is an emoji. Log weights for everything in notes.

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.