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Part A: Strength & Skill

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

No Barbell Option:
Drill on PVC x 5 reps
10 x HR pushups
10 x Reverse Lunges each side

Complete 5+ rounds

Part B: WOD

5 sets:
Row 1000m/ 980m Run/ 60/40 Cal AB
30 Wall Balls (20/14) (10’/9′)
Rest 3min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! Expect a steady grind that requires pacing discipline and mental toughness to maintain output across all sets. Aim for consistent splits across all 5 sets. Use the rest wisely, focus on slow breathing and relaxing your grip to recover for the next effort. After the rest it’s time for unbroken wall balls.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This workout is designed to test repeatable rowing efforts under fatigue, followed by sustained leg and shoulder endurance with a high-volume wall ball finisher.

WORKOUT STRATEGY & FLOW
Row: First set should be the slowest and used to establish a pace. Effort should be around 85% of max effort—fast but sustainable.

Wall Balls: Unbroken! No notes needed, just get your mind right and shake out the legs during the break.

Part C:
8x L-Sit Rope Pullups (off the floor L-Sit)
(4 x two hand over hand L-sit off the floor pullup)
or
Heavy Inverted Ring Row x 8
x3-4 rounds

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.