PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

-2nd Wave-
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

Example Sets
@0:00
5 Single Power Snatch then 1 Pause Overhead Squat @140lb

PART B: WOD

2 Sets:
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
Rest 3min

2 Sets:
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
Rest 2min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
SCORING = 4 sets you will enter times for total.
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Three mono-structual couplets that will light the lungs up. We should start off with a moderate-high push pace effort, and as the volume decreases, the intensity should steadily rise. Be aggressive on the transitions and focus on keeping your breathing under control. Try to keep the round times consistent until the final third round.

How it should Feel: GASSY! We can not stress enough how important it is to get your heart rate under control during the rest and be ready to roll when the time hits. Transitions are going to be where this workout is won and lost, so don’t waste time getting right to work.

WORKOUT STRATEGY & FLOW
Row: Start the first set at a moderate effort (75%), and by the final workout, we should be near a sprint pace. Breathe through the motion with a strong/aggressive lower body drive.

Bike Erg: As with the rower, be steady off the start and then start to ramp it up on the final two workouts. Stand up for more power and settle into your pace after a few seconds.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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 3 minutes.
(x2 rounds of each before dropping reps)
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
** Bench or box or Paralette Dips

PART B: WOD
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
25 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
20 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
15 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
10 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
5 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: GRIND! Pacing should be moderate (70-75%). Upper and lower body wrecker today, where your shoulder/leg endurance will be put to the test. Strategic and purposeful pacing/sets will be the key to surviving. The weight and reps will limit intensity up some today which is fine. Complete the work with quality movement and pushing through muscular fatigue.

How it should feel: MUSCULAR ENDURANCE! Reps descend, but it’s a constant front rack position. Know when it’s time to break, or you might be stuck standing there for a while.

WORKOUT STRATEGY & FLOW
Double Dumbbell Front Rack Walking Lunge: The weight is moderately heavy but still doable for unbroken 25-foot lengths. Find that sweet spot on the shoulders that allows you to breathe and remain upright while focusing on staying steady. If you don’t have access to 25ft, you can complete 8 lunges in place!

Strict Press: The weight may seem light, but let me assure you that it adds up quickly. We recommend breaking this into fast sets of 5-10 reps. Trying to push to failure is never a good idea on strict movements, so be smart and play the long game.

PART C: Finisher
Dead Hang for time.

score time for hold

PART D: Optional Extra
3-4 Sets
10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)
*Rest as needed between each set.
**Score Bicep Curl and put Dumbbell Hammer Curl weights 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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat

PART  B: WOD

2 Sets: 15-12-9
AB Cal 15-12-9 (run 200/150/100) Row (250/200/150m)
Hang Power Snatch (40/30kg)/ KB SWING heavy
Bar Facing Burpees
-Rest 4 minutes between sets-

*Female Calories: 12-10-8

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! 3 grueling sets where you have to keep your foot on the pedal and hold on. There is no real reason to stop other than to breathe. Come out with a moderate/fast push pace effort (80-85%) while aiming to replicate pacing across movements and sets. The 3rd time through should be your fastest but don’t sell out early. Kick it up on that set of 12s then empty the tank on that final round of 9.

How it should Feel: LACTIC ACID PARTY! During the break, it’s all about controlling your heart rate. Be methodical, stand there, and look at your equipment.

WORKOUT STRATEGY & FLOW
Bike / Row / Run: Moderate-high intensity here (80-85%) while avoiding coming out too hot. Be aggressive when getting on and off the erg, but don’t blow your lungs up so you can not get to work on the barbell. Slow down the final 2-3 calories every time before transitioning. Sub 50 seconds is a great goal for each opening set of calories.

Hang Power Snatch: The weight is light (under 60% of 1RM power snatch), and all reps can be completed unbroken. If you need to break, keep it short and focus on relaxing your grip at the top of each rep.

Bar Facing Burpees: Smooth and steady here while keeping your heart rate under control. The only time we should see that pace increase is the final set of 9.

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

7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.

WOD: 2 Sets
3 Rounds
7 Sandbag Cleans (70kg/35kg)/ 7 x DBL KB Cleans
7 Sandbag Squats (70/35kg)/ 7x DBL KB Front Rack Front Squats
-straight into-
3 Rounds
15 GHD Sit Ups/ Anchored MB Situps
20m Handstand Walk/ Wall Hold Shoulder Taps
-straight into-
3 Rounds
7 Bar Muscle Ups/ Chest 2 bar Pullups
30m Sandbag Carry (70/35)/ DBL KB Farmers Carry
-rest 5 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 13 minutes
Time Cap each set: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! Three quick triplets that start with heavy lifting, transition into gymnastics, and then give us a taste of both with the final. Pacing on all three should be aggressive while mirroring round times across. Try to keep stations as close to non-stop/unbroken as possible while using the between movements as rest.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Every single body part is going to be hit today. Control your breathing and take your foot off the gas slightly to survive.

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 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.

WOD: 

50/40 Calorie Row/ Run 480/AB 38/30
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row/ Run 400/ AB 30/24
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row/ Run 300/ AB 21/18
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row/ Run 200/ AB 14/11
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
4 Wall Walks

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 23 minutes (Total time including rest)
Time Cap: 24 minutes (including rest)

STIMULUS and GOALS
How to Pace: STEADY! These are moderately aggressive chippers, where the movements stay the same, but the rest and reps decrease. Coming out with a smooth and consistent pace with calculated breaks early on will allow you to ramp up the intensity as the sets go on.

How it should Feel: GASSY into CARDIO! Each one starts with a good primer for your heart rate and keeps it elevated through a nasty grind of movements.

WORKOUT STRATEGY & FLOW
Row: Pacing should stay the same through each set. Think moderate-steady effort (75-80%) with heavy emphasis on controlling your breathing. No needs to knock yourself out early here. Play it smart and just keep moving.

Lunges / Sled Push: Distance stays the same and weight so you will know what you are in for after the first set. Just stay moving and find a hold that doesn’t over exhaust your shoulders. Try to minimize the amount of rest stops taken. Weight is moderate and should allow for a near non-stop effort.

Wall Walk: Touch and go what you can. Once you feel the burn sink in, adjust to quick shoulder rollouts at the bottom of each rep.

PART C
Death by a Rope PullUP (alt grip)(no Jump)
x1
x2
x3
etc…
Continue this pattern until failure
* share a rope with someone.
** else do Jumping rope Pullup/ Sit to stand

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

3 Sets (New set every 2 minutes)
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean

3 Sets (New set every 2 minutes)
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean

PART B: WOD: 5 Sets
AMRAP 3 minutes
30/24 Cal AB/ 40/36 cal Row/400m Run
Max Burpees/ DU/ Wall Balls (choose one)
-rest 2 minutes between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s cardio day, and that means we will be in it for the long haul. Sets are short with a 3:00 amrap that starts with a buy-in where intensity should be up with a push pace effort. The goal should be to finish the first station in 1:45 or less without emptying the tank. Find that pacing early that allows for a sustainable attempt through each machine.

How it should Feel: GASSY! There’s no way to put it, but other than that, it will take your breath away.

WORKOUT STRATEGY & FLOW
Erg: Focus on utilizing the total body and breathing through the motion. Pacing should be the same whether you start or finish on the ski. 85% effort while ensuring that the final 2-3 calories are slowed before transitioning when it’s the start.

PART C:
Death by Wall Facing Strict Handstand Push Ups
Or Strict HS or Kipping HSPU

Minute 1: 1 Wall Facing Strict Handstand Push Up
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc…
Continue this pattern until failure

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

*Do a set every 1 minute and 30 seconds.

5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

WOD: For Time
21 Thrusters (40/30kg)
21 Chest to Bar Pull Ups
100m Farmers Carry 32/24kg)
18 Chest to Bar Pull Ups
18 Thrusters (40/30kg)

-Rest 2 minutes, then-

15 Thrusters (60/45kg)
15 bar muscle ups
100m Farmers Carry 32/24kg)
12 Bar Muscle ups
12 Thrusters (60/45kg)

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time workout 1: sub 3 minutes
Target Time workout 2: 5 minutes
Time Cap workout 1: 5 minutes
Time Cap workout 2: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!! We all saw what the workout did to many of the athletes. Learn from their mistakes and be smart on the first workout. Pacing should be moderately aggressive on both, with calculated breaks to avoid blowing up.

How it should Feel: PAIN!! The push/pull combo is a classic arm wrecker; the heavy yoke each workout is a sneaky heart attack thrown in the mix.

WORKOUT STRATEGY & FLOW
Thruster: First weight should be unbroken, or 2 sets at most! Just suck it up and make it happen while the second weight we highly recommend breaking into 2 sets. Even if you can go unbroken you have to play it smart and know that it’s only going to get worse.

Kipping Chest to Bar: Unbroken is possible for some, however, if you know your grip or fatigue is prone to burning out then break it into quick manageable sets.

Farmers Carry: Unbroken! Take a deep breath and rock these two carries out.

Bar Muscle Ups: Plan to break more than you think. After all the pushing and pulling prior it’s better to play it safe, than push to failure out of the gate. If you plan to perform smaller sets than be aggressive on your rest.

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:

*Do a set every 1 minute and 30 seconds.

10 Dumbbell Incline Bench Press @6/10 RPE
10 Dumbbell Incline Bench Press @6.5/10 RPE
8 Dumbbell Incline Bench Press @7/10 RPE
8 Dumbbell Incline Bench Press @7.5/10 RPE
8 Dumbbell Incline Bench Press @8/10 RPE
*Rest as needed between sets.

Part B:
*Do a set every 2 minutes.

4 Sets of
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.

Part C:
125 MB Abmat Sit Up

WOD: 3 Rounds
120 Double Unders
30 GHD Sit Ups
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Just a classic 3-round triplet that will test your shoulders and breathing through each round. Aim for consistent round times and sets across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! If you pace it right, it should be steady sailing through rounds 1 and 2, with a little more fight into the third.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets should be the goal. Take a deep breath before you start each set, and ensure that the rope gets laid down neatly after you are done.

GHD Sit Up: This is the area where you should focus on settling your heart rate and relaxing your shoulders. Be aggressive with your legs and hips every rep.

Strict Handstand Push Up: If you are good at it, aim for it to be unbroken. If not, then play to break with a quick rest between 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.

Strength & Skill

5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean

WOD: “Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps: 135+ (done with the round of 9s)
Minimum Reps before Scaling: 84 (done with the round of 7s)

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This workout is Similar to the iconic Linda workout, which is a total-body strength party. Refrain from overdoing the first few rounds, as they will fly by and be tempting to push. Use the time between stations as your longer rest points, and just keep moving.

How it should Feel: HEAVY and MUSCULAR ENDURANCE! It’s a slow burn, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Back Squat: Weight selected should be moveable where all sets up to 10 can be completed unbroken. Belt up if needed and stay steady through the reps.

Strict Press: This will be the hardest station as time goes up. Break early, then plan and ensure the selected weight allows for at least 5+ reps when fresh.

Deadlift: Same weight as the back squats and should be the easiest station. Use this area for calculated breaks to save your legs for the squats. Break early and often while mixing your grip every time.

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

8 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 55-60% 1RM Split Jerk and work up to 70-73%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 68% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 66% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk

WOD: For Time
60 Calorie Ski/ Row/ Run/ AB
40 Hang Dumbbell Snatch (22.5/15kg)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (22.5/15kg)
60 Calorie Ski/ Row/ Run/ AB

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: 14-16 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! Moderate, chipper-style pacing throughout. Stay steady in the first half of this workout through the gymnastics and then push the effort if you can in the second half. Be careful; this workout will get shoulder-heavy if you let it. Make smart and calculated stops to avoid blowing up the arms.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s all about the back half of the workout. Get through the rings, and then it’s time to see what you are made of.

WORKOUT STRATEGY & FLOW
Ski: Smooth and steady. This is the start, so keep effort at a moderate push pace (75-80%). On the second ski, we pick up the pace towards the end and sell out the final 10-15 calories.

Single Dumbbell Hang Snatch: The selected weight should be moderately light, where reps can be completed in sets of 10-20+.

Kipping Ring Muscle Up: Break these up sooner than later to hold consistent sets of 3-5+ reps.

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.