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WOD: 5 sets.
AMRAP 2 minutes
6 Ring Muscle Ups/ 9 Chest 2 Bar Pullups
12 Dumbbell Box Step Up (2×22.5 / 15)
Max Power Cleans (70/45) (or Heavy Single or DBL KB/DB’s)
-rest 2 minute between sets-

TARGET SCORE
SCORE = ONLY number of cleans each set
Target Reps each set: 5+
Minimum Reps before scaling each set: 3

STIMULUS and GOALS
How to Pace: CHALLENGE! 2 minutes is not much time so come out moving with a push-pace effort. The grip will be emphasized here, as each movement will attack your forearms.

How it should Feel: LACTIC ACID PARTY! Get the ice buckets out and be ready lay the arms in them.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Unbroken would be awesome, so make it happen. Focus on relaxing your hands at the top so the grip isn’t smoked.

Double Dumbbell Box Step Up: Just pick them up and move! We want a non-stop effort here, so use the momentum of the dumbbells to propel yourself up.

Power Clean: Moderate weight (under 70% of 1RM) and will feel heavier on that first pull. Fast and consistent singles will be the safe bet, so try to attack.

Strength & Skill
Squat Cleans
x4 @ 7/10 RPE
x4 @ 7.5/10 RPE
x3 @ 8/10 RPE
x3 @ 8.5/10 RPE
x2 @ 9/10 RPE
x2 @ 9/10 RPE

* Try hold onto the bar for each set.

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.