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PART  A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @87-92% 1RM Front Squat

* If light enough.. Clean from the floor, .. then 3x front squat
*** if working close to your heavy 92%, use the rack. Share as needed

PART B: WOD

4 sets:
100 Double Unders/ AB/ Row
5 Rope Climbs/ 10 Strict Chin-ups
-rest 2min:30sec between sets-

scale Rope climbs:
15 Heavy Ring Rows
5 sit to stand rope climbs
strict banded pullups

Time Cap: 16min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPPY! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2s. Don’t add more reps if this causes longer rest periods between one another.

PART C: FINISHER

3 rounds:
1 minute complete 15 GHD Sit Ups
1 minute rest
1 minute Max Toes to Bar
1 min rest
(12min)

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.