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Strength & Skill:

10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

WOD:

2 Rounds
10 Squat Cleans (60/40kg)
100m Farmers Carry (28/20)
-rest 90 seconds-
2 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
2 Rounds
25 Toes to bar
20m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: 20 minutes (Score includes 3 minutes of rest)
Time Cap: 22 minutes(Score includes 3 minutes of rest)

STIMULUS and GOALS
How to Pace: STEADY!
There will be three workouts, three rounds, with a short rest between. Everything will be grunt work, where every station is doable for a near non-stop effort. Stay consistent across rounds, and use the first workout to groove in.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The lower body is off the start and into a nice solid cardio kick, and then there is some upper body overhead endurance to cap it off at the end.

WORKOUT STRATEGY & FLOW
Squat Cleans: Stay aggressive and explode with your hips.

Farmers Carry: The goal is unbroken, so find a comfortable hold and keep your legs moving.

Bike Erg/Ski Erg: In these stations, you need to find that balance of pushing, but not too fast, and blowing your lungs up. Stay upright on the bike and let the legs pump while getting your breathing under control. For the ski, be aggressive with your hips and breathe through the motion.

Toes to Bar: 2-3 quick sets should be the goal to play it safe. If you got unbroken in you without breaking the bank, then go for it.

Handstand Walk: Unbroken, it’s only 20m so don’t sweat it and kick up and go.

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.