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Strength & Skill

*Do a set every 1 minute 30 seconds.

5 Back Squat @ 65%
5 Back Squat @ 70%
5 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 85%
3 Back Squat @ 90%

WOD: 5 Sets
220m Run / 300m Row
10 Shoulder to Overhead (60/45kg)
5 Ring Muscle Ups/ 8 Chest-2-bar/ 10 Ring Rows
– Rest 90 seconds between sets –

Target time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

How to Pace:
CHALLENGE! Take the first set a little more moderate to see how your shoulders handle the workload. If you get through the muscle ups and feel like you have more to give, then increase the intensity just a bit the next set. If not, then back off the run a touch, and use the time between movements to recover and try to hold bigger sets. We want consistency and similar set times across.

How it should Feel:
MUSCULAR ENDURANCE and/or GASSY!! Be mindful of arm fatigue early on. Once your upper body begins to get pumped, the muscle ups will become a lot less fluid. We are working our faster run pace into a barbell and gymnastic movement that we can potentially hold unbroken, with the built in rest.

WORKOUT STRATEGY & FLOW
Run: pacing should be moderate to fast (85%) with the goal to finish around 65-75 seconds. Don’t come out sprinting by any means, but with a challenging pace that can be replicated. Shake out the arms the final 25m before approaching the bar.
Shoulder to Overhead: Moderately lightweight where all 10 reps can (will) be completed unbroken across all sets. We recommend a Push Jerk to help save the shoulders. Be efficient and breathe through the motion.
Ring Muscle Ups: Unbroken would be ideal, so be sure your upper body is ready to go to work from the shoulder to overhead. Use a big kip and explosive hips on every rep.

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.