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Strength & Skill:

*Do a set every 2 minutes.

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes

WOD: For time
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie ERG/ AB 45/38Cal/ 100m Run/ DU/SU 30Sec
EMOM perform 20 second Handstand Hold

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: GRIND! PAIN CAVE! All the upper body work through this partner beat down. One person chips away at the reps while the other is stuck in a static hold. Be strategic on sets and when to break to avoid failure. Transitions should be seamless with little to no lost time.

How it should Feel: MUSCULAR ENDURANCE! Shoulders will not have a break today. Take an extra scoop of pre-workout and buckle up.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Try and not these out pretty quick. If you both can hit 1-2 big sets to start quickly that would be great to get into the kipping.

Kipping Handstand Push Up: Break before the shoulders break down. Reps need to be fast without any hesitation at the top or bottom. Aim for sets of 5-10 or more.

Row/ Ski Erg: Big hips here while focusing using total body. Depending on where your shoulders are at I would recommend working for 20-30 seconds back and forth.

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.