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WOD: 2 sets (set 1 @75%, set 2 @80%)
14/11 AB/ Row 250/ Run 220
14 Overhead Squats (40/30)
7 Rope Climbs
14 Overhead Squats (40/30)
14/11 AB/ Row 250/ run 220

-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Nice little chipper that we will go through twice. Reps and weight are manageable enough where effort should be non-stop. The rest is long enough to where intensity should be amplified on the final set.

How it should Feel: PAIN!!! Test out the first set with a test pace approach and then it’s time to light the lungs up with set 2.

WORKOUT STRATEGY & FLOW
Run/Row/Bike: It’s short, the first should be the primer where you push, but wind down the final 2-3 calories for a smooth exit. Second should have a strong, sprint type finish to the end (85%).

Overhead Squat – MUST come from the ground: Weight is light-moderate (-50%) where both sets should be unbroken. Squat snatch right into it, breathe through each rep and move.

Rope Climb: It is a bear in the middle here! Make sure you utilize your core, effective foot position and a strong pull!

Strength & Skill:

4-6 Sets at moderate pace:
10 Back Squats (at 40-50% of 1RM)
10 x DB Reverse Lunge
20/16 Calorie Standing Bike Erg/ Sled Push
Partner Piggy Back Carry 100m (50m+50m)

Rest 2-3 min between sets

Share and alternate Reverse Lunges and Back Squats with partner. Both working on either movement while the other also works.

Piggy Back Carry. share the distance of 100m. Change as often as you like