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WOD: 2 Sets

15/12 Calorie Row/ Run 220
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 2 minutes

15/12 Calorie Row / Run 220m
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 3 minutes

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all about staying in attack mode. Everything is doable for near non-stop effort so push hard, recover and see if you can hold on.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Not a whole lot of thinking to this one. Be aggressive and use the time between movements to rest.

WORKOUT STRATEGY & FLOW
Row or Run: Pacing should be moderately-high (85%+) with the goal to stay under 50 seconds. Ramp it up, settle in and slow down the final 2 calories for smooth transition.

Kipping Handstand Push Ups: Unbroken is the goal! Be overly aggressive with your hips and don’t stop moving. No more than 2 sets to start.

Strict Handstand Push Ups: It’s only 5 reps at a time so don’t kick up unless you know you will go unbroken.

Deadlifts: This will be the challenging part of the workout. Weight is moderate (under 60% of 1RM) where unbroken could be accomplished when fresh. However, split into 2 quick sets if it help you stay aggressive and avoids over-resting.

Flow
Bike Cals, Kipping HSPU, Deadlifts
-rest the time it took you to complete-
Bike Cals, Strict HSPU, Deadlifts, Strict HSPU
-rest the time it took you to complete-
—-repeat for set 2—–

Strength & Skill
*Do a set every 2 minutes.

10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 6/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 7/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 8/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 9/10 RPE

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.