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PART A: WOD

AMRAP 2 Minutes
15 Bar Muscle Ups/ C2B/ Pullups
Max Thrusters in remaining time (60/40kg)
-rest 2 minutes-

AMRAP 2 Minutes
15 Thrusters (60/40kg
Max Bar Muscle Ups in remaining time
-rest 4 minutes-

AMRAP 2 Minutes
30 Chest To Bar Pull Ups
Max Thrusters in remaining time (40/30kg)
-rest 2 minutes-

AMRAP 2 Minutes
30 Thrusters (40/30kg)
Max Chest To Bar Pull Ups in remaining time

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Reps sets 1 and 2: 10-15+
Minimum Reps before scaling each sets 1 and 2: 6
Target Reps sets 3 and 4: 15+
Minimum Reps before scaling each sets 3 and 4: 10

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!!! This workout alternates between gymnastics and barbell movements with short, near max-intensity (95%+) AMRAPs. Each piece demands speed, strength, and strategy to maximize reps while avoiding burnout. The transitions between pulling and pushing movements will test your capacity to recover and switch movement patterns under duress.

How it should Feel: LACTIC ACID PARTY into PAIN!!!!! Be efficient and deliberate: Don’t rush the barbell or gymnastics to the point of failure. Break early and often if necessary. Push the final AMRAPs: In the last two rounds, empty the tank, especially on the finale.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Break these early and often if you are worried about burning out (which is very likely). Use aggressive hips on every rep, and make sure you relax your grip at the top. The goal should always aim for five or more reps at a time but don’t force it if it puts your arms in harm’s way.

Thruster: Weight is heavy off the start but still should allow for a set of 15 to be performed in 1-3 sets. Explosive hips and legs on every rep to help save your shoulders are key while breathing through the motion. The second weight should be like “Fran,” where a set of 15 or more is possible if you have to.

Chest to Bar Pull Ups: Your arms will be pretty smoked here so plan for manageable sets of 5-10 reps and try not to over-rest between sets.

PART B: Strength & Skill

Front Squat

*Do a set every 3 minutes.

3 Sets
12 Front Squat @6-6.5/10 RPE

PART C: Accessory work
*Do a set every 4 minutes.

3 Sets
10 Single Arm Dumbbell Lateral Raises (each side, focus on constant tension) @5/10 RPE
7 Weighted Inverted Row (weighted vest or wear a back pack)
*Rest 2-3 minutes between sets.

*Score is an emoji. Log weights for everything in notes.

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.