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Strength & Skill

In 2 Minutes complete max reps of the following complex
6 Handstand Shoulder Taps against wall [right/left =2 reps] + 3 Kipping HSPU + 1 Strict HSPU

Score is total number for FULL complexes complete + reps of complex not completed

WOD: 3 Sets (1 Set Every 10 minutes)
6 Rounds:
4 Dumbbell Thrusters (2×22.5/15)
6 Toes to Bar
24 Double Unders

*If you are feeling beat up this week and can’t hold intensity for 3 sets, then perform 2 sets and score the slowest set twice.

**Sub V Ups as Rx’d if needed to save your hands.

TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Every movement should be unbroken. Challenge yourself to keep your transitions quick and efficient without getting out of control.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort. This was a 20-minute AMRAP in the Open. You should be moving at a pace each interval you could sustain for that time period.

WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: Unbroken! Just be smooth and focus on breathing at the top of each rep.
Toes to Bar: Unbroken! Big hips and snap those legs up with some aggression.
Double Unders: Unbroken, lay your rope down after each set, or you will be sorry when you’re stuck untangling it for 5 minutes.

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.