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PART A: Strength & Skill

3 Sets (Set every 3 minutes)
15 Front Squat @5-6/10 RPE

4 Sets (Set every 1 minute and 30 seconds)
5 Front Squat @6.5-7.5/10 RPE

PART B: TEST DAY

Max Effort 2 minutes of Chest to Bar Pull Ups [Kipping or Butterfly] **We will be doing percentage work off of this for the program.
CAP: 80 CHEST TO BAR

Suggested warm up:
2 rounds:
10 Scap Pull Ups
5 Kip Swings
3 Strict Pull Ups

STIMULUS and GOALS
How to Pace: FULL SEND: Trying to measure endurance and capacity and build on it for this cycle.
How it should Feel: MUSCULAR ENDURANCE, GRIPPY. We will feel fatigue in the pull and grip over the 2 minutes!

WORKOUT STRATEGY & FLOW
Kipping Chest to Bar
Butterfly Chest to Bar Pull Ups

SCALING
Max Effort 2 minutes of max effort Kipping Pull Up
**We will be doing percentage work off of this for the program.

PART C: WOD

4 Rounds
12 DB Reverse Lunges (6+6)
12 Jumping Lunges 6+6
100m Run

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.