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Strength & Skill:

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Ups
[RX: Set box so rig is under chin if you were standing on box] Even minute: : 3-5 reps of Banded Front Lever Pulls
[Thick band is okay, form matters.]

STIMULUS and GOALS
How to Pace: STEADY, While we are working hard for each interval, we want to also have solid form!
How it should Feel: MUSCULAR ENDURANCE. Lats and core should be on fire.

Box Bar Muscle Up: To get the full effect of this drill, use your “pressing mechanics” vs HUGE jump to get you to support.
Banded Front Lever Pulls: Focus on keeping hip open and OPEN HOLLOW rather than how high feet go! Use a thick band to keep form. STRAIGHT elbows!!!

SCALING
The SCALING aim: Same stimulus but scaled skill to begin to learn the strength of skill and control of rings.

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Up [set bar approx. below ribs, lower the bar the more scaled.] Even minute: : 3-5 reps Kipping Pull Ups

WOD: 2 Sets
AMRAP 3 minutes
1 Legless Rope Climb/ Chin to Bar Pullups strict x 4/ Ring Row x 8
10m Handstand Walk/ Wall Walk x 2
-rest 3 minutes-

AMRAP 3 minutes
15 Dumbbell Push Ups
30m Farmers Carry (2×32.5/ 24kg)
-rest 3 minutes-

AMRAP 3 minutes
15 GHD Sit Ups
9x DB thruster 2 x22.5/15kg
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: STEADY! Quick AMRAPs here with a good mixture of skill and grunt work. You’ll want to establish a pace the first time through and then just match it on the second time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! One body part/movement pattern is going to be tested on each amrap. Know what paces you need to keep to hold onto your pace/intensity. Once you settle into that pace it will turn into that cardio type workout.

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Just focus on being smooth up and down the rope.

Handstand Walk: Be quick here but don’t rush. Remember to breathe and actively push through your palms.

Dumbbell Push Ups: Focus should be full range of motion and breathing throughout the reps. Going too fast here could hurt you in the long run. Break before you need to.

Double Dumbbell Farmer’s Carry: Quick feet here. Don’t need to run but move with a real purpose to reduce time under tension.

GHD Sit Up: Really focus on letting those legs help you out. Breathe and slow down before you need to break.

DB Thrusters: Might end up being the most difficult movement after all you’ve done. Focus on breathing and just keeping those legs moving.

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.