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Part A: Strength & Skill
Back Squat
*Do a set every 2 minutes.

5 Sets
3 Back Squat @75% 1RM Back Squat

Part B: WOD

3 Rounds
960m Run/1000m Row, Ski/ 60/40 Cal AB
20 Burpee Box Get Overs (48”)
40 Odd Object/ Sandbag Squats (40/30kg)

*Use any barbell, dumbbell, odd object, etc. of 40/30kg # and still be RX’d./ MB/ Power bag etc
** Can rack a barbell and share etc

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 24 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! This workout is a long, grindy, aerobic stamina piece with heavy fatigue in the legs and lungs. You must pace it deliberately from the start. Minimize downtime between movements. Breathe while moving, not standing. Use the clock and try to replicate round times across.

How it should Feel: MUSCULAR ENDURANCE & CARDIO into LACTIC ACID PARTY!! You should never redline early, this is a grind, not a sprint. It’s about steady suffering, staying composed under fatigue, and finding a sustainable rhythm that holds across all three rounds.

WORKOUT STRATEGY & FLOW
Run: Find a steady, repeatable pace, around 80% effort. You should come off the run breathing heavy but able to move immediately into burpees. Think of the run as a “moving recovery” instead of a push.

Burpee Box Get Overs: Set a methodical rhythm early, no sprinting here. These will be the separator, so don’t slack off here.

Sandbag Squat – on Shoulder (any object, any hold): Smooth and steady on these with the goal of staying unbroken. Ideally, the weight should be held lightly in a back squat like position to allow for better breathing.

Part C: 4 rounds
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups

Score is total Wall Facing Handstand Push Ups for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE: The wall walks will start to fire up those triceps.

WORKOUT STRATEGY & FLOW
Wall Walk: Do not arch while moving up wall!

Wall Facing HSPU: Keep head in line while pressing. Once you pull your chin up, you arch and this makes it harder to press!

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.