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PART A: WOD

5 Sets
5 Ring Muscle Ups (OR 10 Burpee Pull Up)
10 Wall Facing Strict Handstand Push Ups
15 Shuttle Runs (20m)
15 Pistols/ 2 x DB Reverse Lunges 7+7
*Rest 3min between sets.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out moving with a high-intensity through this multiple-set gymnastic chipper. The first two movements are upper-body dominant, and then it flips into all legs. The first set should be a little light on the pace, and then start to ramp it up until selling out on the final. Be aggressive on transitions with a slight hesitation going to the handstand push-ups, as this will have the highest potential for muscle failure.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Total body on this workout, so be ready to roll out everything.

WORKOUT STRATEGY & FLOW
Ring Muscle Up: The goal is unbroken across all sets, so be explosive on your Kip. To start, do two sets at most. Otherwise, scale back the number.

Wall Facing Strict Handstand Push Ups: unbroken is the goal here as well, but don’t force if only to reach failure. Be smart and breathe through the motion.

Shuttle Run: just stay moving and don’t sprint, but don’t slack off. (80-85% pacing)

Pistol Squat: keep moving and be safe on these. Make sure you meet the standards on every rep.

PART B: Strength & Skill

6-8x Single arm KB/ DB Strict Press
6-8x Single arm KB/DB Bent over Row
*Perform both the press and the row on one side, then change sides

Complete 3-4 heavy sets each side

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.