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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.