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Part A: WOD

AMRAP 2 Minutes
12 Dumbbell Front Squats (2×22.5/15kg)
12 Dumbbell Deadlifts
Max Reps Bar Muscle Ups/ jumping progressions
-Rest 1 minute between sets-

*Complete sets until you accumulate 40 Bar Muscle Ups.

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 14 minutes (5 sets)
Time Cap: 20 minutes (7 sets)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This is a high-intensity, interval-based partner workout that requires Dumbbell efficiency, synchronized pacing, and strategic transitions to accumulate all the bar muscle-ups as quickly as possible. The goal is fast and smooth reps to preserve time for muscle-ups.

How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs and grip will be under constant attack in these sets. Communicate! Smart transitions and teamwork determine success.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: Unbroken every round—the goal is fast and smooth reps to preserve time for muscle-ups.

Dumbbell Deadlifts: Quick reps and sets! We’d love each partner to do 1 big set back and forth but 2 sets each is okay too. Hook grip them, lock in your back, and go!

Bar Muscle Ups: Try and aim for sets of 5+ to start back and forth. Communicate and keep transitions aggressive. If you need to do less, that’s okay, just be smooth and make your reps as flawless as you can!

Part B: Strength & Skill
9 sets
*Do a set every 3 minutes

5-8 Dumbbell Bench Press 8-9/10 RPE
3-6 Strict Pull Ups (weighted if need be)

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.