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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 60%
3 Deadlift @ 70%
1 Deadlift @ 80%
5 Deadlift @ 70%
3 Deadlift @ 80%
1 Deadlift @ 90%
1 Deadlift @ 90 – 100%
1 Deadlift @ 90 – 100%

WOD: 10 Rounds
200m Run
3 Ring Muscle Ups / OR x6 Chest-2-bar + 3x Ring Dips

TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Not the type of workout where it’s a max effort sprint, but rather a solid, aggressive pace. Given the low reps and short distance, there is no real potential for burnout. The focus must be to find a pace early on to keep rounds on the minute.
How it should Feel: GASSY into CARDIO! No reason to stop or slow down. Depends on your gymnastic proficiency and ability to stay mentally tough through the 10 rounds.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately fast (80%+) while focusing a slight build-up pace and then slowing down the final 10-15m before reaching the rings.
Muscle Ups: Unbroken is the intention! Don’t just stop and look at them; get right to work. Try to limit the amount of time you are getting chalk or have it with you on the run. If you must break, then we want no more than 45 seconds spent on these before scaling the reps.
—–sub with Bar Muscle-Up OR 2 Burpee Pull-Up

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.