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Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
3 Front Squat @70-80% 1RM Front Squat

*Go a little slower, 1 sec pause at the bottom
*Rest as needed between sets.

No Barbell Option
Goblet Squats

Part B: WOD

2 Sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlift (2×22.5/5kg)
-Rest 2 minutes between sets-

* scale: Kipping pushups
Knees on a box
HR pushups

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a strength-endurance workout that targets the shoulders, core, and posterior chain with strict gymnastics paired against heavy pulling volume. Each 3-round block should be performed at a steady pace, smooth through transitions, maintaining control and proper mechanics on both movements. The 2-minute rest allows partial recovery but not a full reset, so athletes should pace the first set conservatively and aim to match or improve time on the second.

How it should Feel: MUSCULAR ENDURANCE! Expect a grindy upper-body and midline fatigue to build across the rounds. The wall-facing HSPU will challenge strict pressing endurance and control, while the dumbbell deadlifts will compound lower-back and grip fatigue. The workout should feel muscularly demanding, not sprint-like.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Unbroken is the goal, but break before they make you break if necessary.

Dumbbell Deadlift: Unbroken sounds great! And it might be possible, however, two quick sets might be the play to keep your shoulders from falling off.

Part C: Gymnastics
5-5-4-4-3
Weighted Ring Dips
Increase weight each round
-Rest 2 minutes between sets-

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.