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PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Back Squat @75-80% 1RM Back Squat

PART B: WOD

3 Sets
12 GHD Sit Ups/ MB AB MAT situps
6 Ring Muscle Ups
6 Squat Snatch (60/40kg)
12 GHD Sit Ups/ MB AB MAT situps
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Short and fast aggressive sets here that will challenge your skill, core, and breathing. Use the first time to test out the combo and then see if you can maintain or increase efforts to the finish line.

How it should Feel: MUSCULAR ENDURANCE! It’s all pull and core, so be smart about not selling out too quickly only to reach failure or prolonged rest on sets.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop and steady effort with purposeful pausing and breathing at the top of each rep.

Kipping Ring Muscle Up: Unbroken is the standard, so make it happen and be overly aggressive with your hip drive on the kip.

Squat Snatch: Smooth and steady singles across all sets is the goal. Unless you got it in you to go unbroken, but I wouldn’t pull the rabbit out the hat until the final set.

PART C: Gymnastics
Max UNBROKEN V-Ups
-rest 2 minutes –
Max UNBROKEN Toes To Bar

*Score is total for both skills

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.