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PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Bench Press @ 6-6.5/10 RPE
5 Bench Press @ 6.5-7/10 RPE
4 Bench Press @ 7-7.5/10 RPE
4 Bench Press @ 7.5-8/10 RPE
3 Bench Press @ 8-8.5/10 RPE
3 Bench Press @ 8.5-9/10 RPE

PART B: WOD

As many sets as needed: (Max 8 sets)
AMRAP 18 Minutes
2 Rope Climbs
12 Dumbbell Bench (2×24/16kg)
20 MB Situps/ GHD
-no rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus for today’s workout needs to be moderate-high intensity with aggressive and strategic sets to finish under the time cap. We have two upper-body dominant movements mixed with a midline wrecker. There is no rest between sets, which means you need to make sure you can finish the rope climbs and bench press in under 75 seconds consistently to have sufficient time for the GHDs.

How it should Feel: MUSCULAR ENDURANCE! Upper body endurance will be tested today, so make sure adjustments are made early to finish within the target time. After a few rounds, we should have a good pace and an idea of where we should finish.

WORKOUT STRATEGY & FLOW
Rope Climb: Make a big jump every single time and really emphasize using your legs before the arms on the ascent.

Dumbbell Bench Press: The weight is moderate, and all sets can and should stay unbroken. Make sure you lock out at the top of each rep.

GHD Sit Up: Be aggressive on these, aiming to complete 15+ reps every single time. Focus on breathing and relaxing your shoulders/hands as much as possible.

PART C: Finisher
3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps bottom to half way
7 reps half way to top
7 reps full curl
*Rest as needed 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.