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PART A: Strength & Skill

30 Back Squat @80-85% of 1RM Back Squat
-OR-
50 Back Squat @65-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

PART B: WOD

Partner Throwdown Thursday!
2 Sets: (1 set every 10 minutes)
Partner 1: 200m Run/ Row 250/ AB
Partner 2: 10 Thrusters (50/35kg)

-straight into-

Partner 1: 250m Ski (OR Row)
Partner 2: 10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)

-straight into-

Partner 1: 50 Double Unders
Partner 2: 5 Bar Muscle Ups

*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements

Individual Version:
2 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (50/35kg)
250m Ski (OR Row)/ Run/ AB
10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)
50 Double Unders
5 Bar Muscle Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout involves bouncing back and forth between movements with our buddy (or 1:1 if you are going alone). Once partners 1 and 2 finish their stations, they will switch. Once they have each completed their work on the second station, they will advance to the next two movements. Continue all the way through, both completing each movement before advancing. Once finished, we will rest and complete three more sets, starting a new set every 10:00.

How it should Feel: CARDIO! Be aggressive in your pace throughout each movement. If you finish before your partner, then you better enjoy the rest.

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.