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Part A: WOD

20 Minute EMOM
Minute 1: 5 Thruster (60/40kg)
Minute 2: 10 Burpee Pull Ups
Minute 3: 15/12 Calorie Bike Erg (OR Row)
Minute 4: 20m Sled Push (70/50kg)/ 20m Walking lunge 2×22.5/15kg

*Rx’d Sub Options:
Minute 1: 8 Dumbbell Thruster (2×22.5/15kg)
Minute 2: 10 Burpee to Touch
Minute 3: 15/12 Calorie Bike Erg
Minute 4: 20m Walking Lunge

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80% – moderate intensity
Target Time each minute: sub 40 seconds (sub 15 seconds on the thrusters)
Time Cap each minute: 50 seconds (25 seconds on the thrusters)

STIMULUS and GOALS
How to Pace: STEADY! This is just some solid full body upper body push/leg flexion and capacity work today, where upper and lower body fatigue will be taxed throughout this long, every-minute session. Everything should be moveable and nearly unbroken throughout the entire workout.

How it should Feel: SMOOTH with some CARDIO and MUSCULAR ENDURANCE! After a few rounds, we want you to settle into an uncomfortable but sustainable fatigue.

WORKOUT STRATEGY & FLOW
Thruster: Unbroken! Be smooth on these presses and ensure that you lockout at the top every time. Don’t use over 75% of 1RM.

Burpee Pull Up: A moderate set where we want you to work on staying moving and aiming to breathe throughout the entire movement. Aim for consistent foot work!

Bike: Push the 80% intensity a bit and work to finish in 45 seconds or less if possible. Heart rate will spike but should be able to settle in the sled push next.

Sled Push: Non-stop here, don’t sprint but keep the legs moving and breathe through each step.

Part B: Strength & Skill

Take 10-15 minutes to establish a heavy triple Strict Press for the day.

-Rest 2 minutes-

Max unbroken reps of Push Press (empty barbell)
*Go AS FAST AS YOU CAN (making sure to get a good lock out). Around 50 reps is a good baseline. Get more if you can. The key is speed and perfect movement. Try not to rest at all.

* once you have established your heavy triple, go for a your unbroken max rep Push 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.