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Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 50%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 55%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 60%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 65%

*3 sec pause @ bottom

WOD: EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 250/200m row
Minute 3: 30 seconds of Burpee Bar Muscle Ups/ Chest 2 Bar
Minute 4: Rest

Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.
How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.
Row: Similar to the run, get up to speed quickly and keep driving through.
Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across rounds (sub to Burpee Pull Ups).

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.