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Strength & Skill

10 Sets (1 set every 30 seconds)
1 Pause Back Squat @75-85% of 1 RM Back Squat
* pause at bottom of the squat for 2sec

WOD (Part A):
Max Strict Handstand Push Ups in 2 minutes

WOD (Part B):

3 Rounds
30 Calorie Row/ Erg/ AB / Run
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups

-Rest 3 minutes-

3 Rounds:
30 Calorie Row/ Erg/ AB / Run
15 Strict Handstand Push Ups/ Kipping

-Rest 3 minutes-

3 Rounds:
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups
15 Strict Handstand Push Ups/ Kipping

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set: None

STIMULUS and GOALS
How to Pace: STEADY! Into CHALLENGE! More than anything, focus on honoring Lazar today and hit this with a partner if you can.
These 3 couplets are designed to push your upper-body threshold. Steady pacing on the row, calculated through the gymnastics, will allow for consistency across rounds and sets. During the rest, focus on getting your heart rate under control and relaxing the shoulders.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! 180 Calories of rowing, 60 Bar Muscle Ups, and 90 Strict Handstand Push Ups will make for a fun day.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate/fast (80-85%) to finish every time under 1:40/2:00. Focus on relaxing the shoulders and arms while emphasizing a strong leg and hip drive. Keep your breathing under control and slow down the final 2-3 calories before transitioning.

Bar Muscle Ups: Stay in your lane here and don’t try to be a hero. 2-3 sets is a great goal, and don’t push too early and blow up your shoulders and triceps.

Strict Handstand Push Up: Like the bar muscle ups, be wise here and break before they break you. Listen to your body and know when to kick off the wall. 2-4 sets will be a safe range if challenging for you.

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.