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WOD: 2 Sets

2 Rounds
20/16 Calorie Assault Bike/ 300 Row/ Run/ Ski
20 Toes to Bar (unbroken)
Double KB Farmer’s Carry 100m 24/16kg
10 Bar Muscle Ups (unbroken)/ Chest -2-Bar
-rest 2 minutes between set-

TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY and CHALLENGE! We want you to push as much as you can while holding the unbroken sets as prescribed. That means being aggressive on the bike and bag carry, then approaching the bar and hopping up as soon as you are ready, but not a moment before!

How it should Feel: GRIPPY and GASSY! The unbroken sets will fatigue your grip and upper pull making it an interesting challenge to see where the breaking point is!
The bike and carry will be a great point to rest your grip but spike the heart rate!\

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (80%) while aiming to slow down the final 3-4 calories. The goal should be to finish around 60 seconds. Remember, Relax the hands to keep the forearms loose.

Toes to Bar: It says unbroken and that’s what we want. Take a few seconds after the bike and make sure you are ready to go before jumping to the bar. We are really challenging you today with how big of sets you can hang onto!

Farmers Carry: The weight selected should allow you to go unbroken when fresh. However, given the volume of grip it might be good to break into 2x50m sections.

Bar Muscle Ups: Like the toes to bar the standard is unbroken. Be explosive and be sure you give the arms a few seconds after the carry. Adjust reps to meet the stimulus if needed.

Strength & Skill

For Time:
5 Squat Cleans @ 60-65% 1 RM Clean
5 Squat Cleans @ 70-75% 1 RM Clean
5 Squat Cleans @ 80-85%1 RM Clean
In 60 seconds complete as many squat cleans as possible @ 90% 1 RM Clean
**Cycled or fast singles

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.