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Part A: WOD

5 Sets
250m Ski (OR Row)
35 Abmat Sit Up (OR 20 GHD Sit Ups)
10 Wall Facing Strict Handstand Push Ups
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 45 seconds
Time Cap each set: 3 minutes 45 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is strict gymnastics, midline endurance, and aerobic conditioning. The 1:1 rest ratio allows you to push hard each round, but the challenge will be maintaining strict HSPU and sit up efficiency as fatigue builds.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Shoulder, triceps and midline will take a beating while challenging your aerobic conditioning. Control your heart rate during and shake out the arms during the rest.

WORKOUT STRATEGY & FLOW
Ski: This should be a strong but controlled pace, don’t sprint and spike your heart rate. Goal is sub 54/60 seconds.

Sit Ups / GHD Sit Up: Smooth, consistent reps—avoid excessive speed to reduce lower back fatigue. Use the total body to avoid blowing up your core.

Wall Facing Strict Handstand Push Ups: Unbroken is the goal but break into 2 sets if needed to avoid burning out your shoulders early. Stay tight in the midline—fatigue will make these harder to maintain.

PART B: Strength & Skill

Build to 1 Clean and Jerk @73-75% 1RM Clean and Jerk

-Then-

3 Sets
1 Clean and Jerk @weight from above.
*Rest as needed Between sets.

PART C: Finisher
6-8 Rope Pullups L-sit
15 x V-ups
x3-4 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.