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PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Back Squat @76-81% 1RM Back Squat

PART B: WOD

4 Sets (New set every 4 minutes)
Sets 1 & 3
100 Double Unders
25 Overhead Squats (95/65)
Sets 2 & 4
100 Double Unders
25 GHD Sit Ups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want this to be reps and sets that stretch your capabilities and push you to hang on longer than you think you can! Come out confident but not reckless!

How it should Feel: GASSY! You don’t have to go unbroken, but the movements shouldn’t have you breaking frequently. The intensity should be up on this one and keep you moving from movement to movement with purpose.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken would be an awesome goal. However not at the expense of causing you to over rest going to the next station. Break into 2-3 quick sets if needed to stay aggressive.

Overhead Squats: These are taken from the ground, so be ready to squat snatch that bar and get right into it. The goal is unbroken, so be ready to grind through these reps. Don’t use over 50% of your 1RM overhead Squat. Stay calm and steady while controlling your breathing. Position is king here!

GHD Sit Ups: Smooth and steady to keep your heart rate at bay. Breathing at the top of each rep will help prepare for the double unders.

PART C:

For TIME
Unbroken sets of Elevated Ring Rows
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round]. Therefore, REST as much as needed to be successful at all sets BUT the clock is running so you don’t want to wait too long!

STIMULUS and GOALS
How to Pace: STEADY, CHALLENGE: Remember, we need to be strategic so we don’t have to repeat ANY of the sets.
How it should Feel: MUSCULAR ENDURANCE. The biceps and core will feel this one.

WORKOUT STRATEGY & FLOW
Elevated Ring Row: We want to set up so our back is parallel to the ground at the start.
Squeeze abs and glutes as you pull rings to your shoulders. Touch rings to shoulder for RX.

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.