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Strength & Skill:

Do a set every 2-3min

14x DB/ KB Farmers Carry Box Step ups (7+7) 7/10RPE
7x Back Squats 7-8/10 RPE

* perform 4-5 rounds
** add weight each round
** Score Step up weight and Back Squat weight

WOD: 20 Minute AMRAP

Partner Workout
100 Wall Ball (10/7)
100 Box Jump Overs (24/20)
100 Wall Ball (10/7)
100 GHD Sit Ups/ Anchored Situps
100 Wall Ball (10/7)
25 Rope Climbs

**Split reps as desired

Individual Version:
20 Minute AMRAP
50 Wall Ball (10/7)
50 Box Jump Overs (24/20)
50 Wall Ball (10/7)
50 GHD Sit Ups/ Anchored Situps
50 Wall Ball (10/7)
12 Rope Climbs

TARGET SCORE
Target Score: 500+ Reps
Reps before scaling: 500 Reps

STIMULUS and GOALS
How to Pace: Have planned breaks with your partner the entire time, help each other out on movements you might be better at.

How it should Feel: Long grinding whole body workout. Have a good strategy so you can do you best to avoid the hurt locker but at some point it will be inevitable!

WORKOUT STRATEGY & FLOW
Wall Balls: No more than 20-25 at a time, a quick transition is a better plan than burning out early here.

Box Jump Over: Make sure to choose sets you can push the pace a little here, hopping down is the fastest but a step down may be good on the back half especially with the next set of wall balls coming up.

GHD Sit Up: Similar to the box jump overs, choose sets you can push the pace with and not get into slow grinding reps.
—-scale to V-Ups if no access to GHD.

Rope Climb: 2-3 reps at a time with little time spent on the ground would be a great game plan. Whatever rep scheme you choose don’t spend a lot of time looking at the rope.

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.