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Strength & Skill:

1x Single Arm KB/ DB Snatch + 1x Single Arm Overhead reverse Lunge (complete all reps one side before switching sides)

8+8 reps @ 6/10 RPE
6+6 reps @ 7/10 RPE
4+4 reps @ 8/10 RPE
2+2 reps @ 9/10 RPE
2+2 reps @ 9/10 RPE

WOD: 4 Sets
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups
220m Run/ 250m Row/ 15/12 Calorie Air Bike
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups

– rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Fast-paced, upbeat bodyweight workout where the focus should be to approach the first set at a moderate pace while steadily increasing pacing across the middle 4 sets and then selling out on the final.

How it should Feel: GASSY!
Arms and chest will be exhausted by the end, but the reps are short enough to keep moving without the risk of failure. Focus on getting your heart rate back down during the rest for repeatable performances.

WORKOUT STRATEGY & FLOW
Burpee Bar Muscle Up/ Chest to Bar
Try and stay aggressive here while spending little to no time on the ground. It may be a few reps before you get your groove but once that 2nd-3rd set hits you should be rocking and rolling!
—scale with Burpee Pull Up

220m Runs: (Keep the pacing steady here. Control your heart rate, and don’t stop.

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.