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PART A: WOD

3 sets of:
220m Run/ Row 250/ AB 16/12Cal
12 x Thrusters BB 50kg / DB 22.5/15kg
8 x Ring or Bar MU/ 12 x C-2Bar
12 x Thrusters BB 50kg / DB 22.5/15kg
220m Run/ Row 250/ AB 16/12Cal

– Rest 3min between Rounds –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! We have three fast-paced sets for you as we look to hold a moderate-aggressive effort through these heart-pounding movements. The point of emphasis needs to be breathing and staying steady while focusing on bringing their heart rate back down during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN CAVE!!! The first set should always be the slowest, and then start to ramp it up or hold on through the following two sets. Negative splits are the goal for sets today! Stay controlled and smooth through the movements, and aim for fast transitions. It’s supposed to hurt, remember that.

WORKOUT STRATEGY & FLOW
Bike Erg: Start out standing to ramp it on both sets. Then, settle into a moderately aggressive pace (80%+) while focusing on relaxing the arms as much as possible. Slow down the final 2-3 calories to regain your legs and allow an aggressive transition to the bar. You can ramp intensity up to 85-90% on the 2nd bike.

Thrusters: Squat clean that first rep, and don’t look back. Weight should be light (under 50% 1RM), and most to all sets can be completed unbroken. Reps will become more difficult as lactic acid builds. Regardless, stay moving and breathing with a loose grip while staying upright with the torso. Don’t stare at the bar after the muscle-ups. Get right back to work.

Ring Muscle Up: Be strategic yet aggressive here! Challenge yourself here since it’s the only high-skilled part of the workout. Take a second after the squats if needed, and explode with every kip to launch your exhausted body above the rings.

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.