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Part A: WOD

2 Sets
300m Row
15 Front Squats (50/35kg)
100 Double Unders
15 Shoulder to Overhead (50/35kg)
100 Double Unders
15 Thrusters (50/35kg)
300m Row
-rest 5:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus should feel like a sustained grind with a sprint-style finish. The goal is to complete each set with consistent pacing through the row/barbell movements and composure on the double unders, knowing you’ll get a full 5:00 rest between efforts.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The barbell is light enough to move quickly, but the volume and transitions will tax your shoulders, lungs, and grip, especially during set two.

WORKOUT STRATEGY & FLOW
Row: Your pacing should be moderately aggressive (75% or higher) and consistent on both sets. The final row on both sets can be pushed a little more since rest follows.

Double Under: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders/legs in a deficit on thrusters.

Front Squats: The weight should be light (under 45% of 1RM) and allow unbroken sets across.

Shoulder to Overhead – can be Push Press or Push Jerk: Same as the front squat, get right to work and stay unbroken. Breathe through the motion with a slight pause at the top of each rep.

Thruster: Unbroken is the goal, however, break into 2-3 quick sets if needed to maintain intensity. Be smooth and steady with purposeful breaths at the top of each rep.

Part B: Accessory

*Do a set every 4 minutes.

3 Sets
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)/ DBL KB Deadlift/ Front Rack Squats
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
**All done @8/10 RPE.

Part C: Gymnastics

3 rounds
minute 1: 45 seconds of weighted Hang on Rig [45/25 dumbbell between legs] minute 2: Rest
minute 3: 45 seconds of Max Strict Toes To Bar [see notes] minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
minute 6: Rest
— repeat cycle for 3 rounds —

Score is total for all Toes To Bar.

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.