Strength & Skill

Part A:
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 1 minute between rounds-

Part B:
For Time:
Accumulate 2 minutes of Handstand Hold
Each time you break complete 2 Wall Walks

*Cap will be 10 Wall Walks or 5 “Breaks” [After the 5th round, continue the hold until you hit the 2 minute goal]

*Choose from the following based on the standard of being able to hold 30 seconds unbroken: Box Handstand, Wall Facing Handstand, Freestanding [if you can do at least 30 seconds unbroken]

WOD:

20/16 Cal Air Bike/ Row 30/26 Cal
10 Ring Muscle Ups/ 15x C2B + 15x Narrow Pushups
21m Farmers Carry Walking Lunge (2×32/22kg)

TARGET SCORE
Target Time: sub 4 minutes
Time Cap: 6 minutes

STIMULUS and GOALS
How to Pace: SPRINT! This is the finale, so be ready to hurt. You will attack from start to finish with the mindset that you are not stopping, no matter what.
How it should Feel: GASSY into LACTIC ACID PARTY! Till the wheels fall off, get that tattooed on your arm so you don’t forget.

WORKOUT STRATEGY & FLOW
Bike: SPRINT!!! 90-95% effort is what we want. Only slow down the final 2-3 calories to somewhat breathe before the rings. Sub 60-seconds would be fast!
Kipping Ring Muscle Up: If you know you can’t do it unbroken, break it into aggressive quick sets. If you can go unbroken, don’t even think about breaking, no matter how bad it hurts.
Dumbbell Walking Lunges: I don’t know how else to say this: those dumbbells are babies, and if you drop them, then they fall into a crocodile pit. Don’t let that be on your conscience for the rest of your life.

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.

Strength & Skill

Part A:
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.

*Score weight and sets.

Part B:
In as few sets as possible, accumulate 40 Back Squat at 75-80+%.

*Score weight and sets.

WOD: 7 Rounds
10 Calorie Bike/ 100m Run/ 200m Row
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

TARGET SCORE
Target Time: sub 11 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! This one is all about starting hot and trying to hold on. You need to be aggressive on the transitions with little to no lost time between movements. Be consistent on rounds, and if you are too conservative from the start, then you will be left behind.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Don’t be scared. Just keep attacking until the very end.

WORKOUT STRATEGY & FLOW
Bike: You have to be aggressive here! We want a near-sprint effort every single time (85%+). When you get on the bike, get the wheels turning fast before settling into your pace. By the time you ramp it up, it will be almost no time before you wind down the final 2 calories. Sub 30 seconds is the goal.
Rope Climb: Get right to work! No hesitation, big jump, and get those legs up high for fewer transitions.
Box Jump Over: Stay moving through these with a non-stop effort. You don’t have to rebound, but don’t pause for too long at the bottom.

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.

Strength & Skill

Part A:
*Do a set every 2 minutes.

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch

Part B: Gymnastics Strength
3 rounds of 40 seconds of work/20 seconds of rest:
-Weighted Hanging Knee Raises [20/14 Med Ball] -Side Plank Hold [20 seconds per side]

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest

WOD: 

Row 400m/ run 300
15m Handstand Walk/ x5 Wall walks or Inchworm
Row 600m / run 400
21m Handstand Walk x 7
Row 800m/ run 600

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Just rowing and getting inverted. Stay aggressive on the row, but not at the expense of affecting your ability to kick right up and handstand walk. If gymnastics is your A game, there’s nowhere to hide, so be ready to work.
How it should Feel: GASSY! Move on that rower and then see how you are on your hands. The rest is up to you; how bad are you willing to hurt?

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderately fast with consideration of slowing down the final 50m to prepare for the handstand walks. When you get on the rower, give a few quick, short pulls to ignite the fan before settling into your pace.
Handstand Walk: Unbroken if you have it in the tank. Distances are nothing extreme, so try to limit the amount of breaks taken.

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.

Strength & Skill

*Do a set every 2 minutes.

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 73-75% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 78-80% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 83-85% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 85+% 1 RM Power Clean

*I want this to be “touch n go”. No putting the barbell down.

WOD: 5 Rounds
800m Run /1000m Row
10 Clean and Jerks (70/50)

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This one is all about strategic and sustainable pacing right at the edge of your ability! You can’t start too hot and blow up. You’d never run your 1st 1k the fastest out of a 5k so don’t do this on this 5 round run based workout. Don’t be slow on round 1 but don’t have your fastest round. Remember how many workouts Rich started the middle of the pack and passed people the last rounds of the workouts in his career. We love negative splits or at least consistent rounds. So if you wanted sub 22:00, something like this could work for splits: 4:30, 4:24, 4:24, 4:18, 4:00
How it should Feel: CARDIO into PAIN!!! Think of it as 20+ minutes of threshold running and lifting that you are able to just hold on and empty the tank on round 5! Rounds 3 on will hurt a lot! Don’t get soft.

WORKOUT STRATEGY & FLOW
Run: See pacing above for more, but hold about 85-90% effort through rounds 1-4 and then round 5 empty the tank. Running outside will be a fun switch up that will really test us! The firs 100-200m after each clean and jerk set will be tough so try to get back to your pacing speed quickly and settle in for the discomfort!
Clean and Jerk: You have to be sub 1 minute if you want to be competitive on this workout. Find that sweet spot of where you can go fast but it does not blow up your run. Smooth singles every 5-7 seconds the entire way is the aim!

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.

Strength & Skill

Part A:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Power Snatch @ 60-63% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65-68% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-73% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 75-75+% 1 RM Power Snatch

*Receive one rep in a quarter squat and one rep at parallel.

Part B:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 78-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 82-85% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 85+% 1 RM Snatch

*Receive one rep just below parallel, and one rep in a deep squat.
**It’s extremely important to understand the value of receiving the barbell in as many different positions as possible. This will connect you to your “pull under” the barbell and remind you that YOU put yourself where you need to go. You don’t just jump and land anywhere.

WOD: 5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (80/55)

TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Control your urge early on to sprint, push yourself, and don’t get caught over-resting. Be Consistent with pacing early as you navigate through this beat down of a workout. Use the time between movements for your quick breaks, and aim to keep similar sets and times across rounds. That final round is where you can turn it loose. Sub 3 minute rounds would be the goal.
How it should Feel: GASSY! Always under tension, and those front squats are no joke. Be smooth and get risky in the final round.

WORKOUT STRATEGY & FLOW
Double Unders: 1-2 sets is a great goal. Remember that a grip-intensive movement follows. Break it up sooner rather than later if toes to bar pose a threat.
Toes to Bar: 2-3 sets should be the realistic aim for most of us, and only go unbroken if this is your wheelhouse.
Front Squats: Unbroken should be the only option here (for most to all rounds)! Make sure you are ready and breathe through the motion. Relax the hands as much as possible to save the grip going back into the double unders.

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.

Strength & Skill

Back Squat
In as few sets as possible, accumulate 35 Back Squat at 70-80%.

WOD: AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees

*Every 10m is a rep.

TARGET SCORE
Target Rounds: 5+ Rounds
Minimum Rounds before Scaling: 3 Rounds

STIMULUS and GOALS
How to Pace: GRIND! Good old-fashioned grunt work today. Let’s aim to keep rounds consistent with moderate pacing. Try to start and end with the same intensity, which allows you to keep a near non-stop effort through each station.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! You just have to put your head down and work.

WORKOUT STRATEGY & FLOW
Run with plate or dumbbell: Don’t go crazy on this. Aim for a moderate-light pace with a heavy emphasis on controlling your breathing. Find a comfortable hold early on, and use the first and last 50m of each run to settle in and recover.

Burpees: Just the plain burpee is on the menu today, so get right to work and try to go with a pace that’s smooth and steady and doesn’t blow up the heart rate. Try to complete these under 1:45.

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.

Strength & Skill

EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.

WOD: For Time

100 Toes 2 Bar

every time you break, perform 7 Bench Presses

TARGET SCORE
Target Time: 12 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Aggressive pace through the bench press, and then it’s time for strategic sets that allow for a steady and consistent work effort. Going for broke on the toes to bar early will only put you in a muscle fatigue hole. Yes, you can hit a bigger set off the start, but it needs to be 80-85% capacity. Focus on shaking your arms during the break, and be ready to rock and roll on the bench when the time hits. We want at least 40 seconds for toes to bar.

How it should feel: MUSCULAR ENDURANCE and GRIPPY! Fast bench press into aggressive sets on toes to bar. Play it smart, and it will all be over soon.

WORKOUT STRATEGY & FLOW
Bench Press: We are using bodyweight today. If you cannot consistently perform this unbroken for a couple of rounds, then you better adjust, or it will be never-ending.

Toes to Bar: First set should be the biggest and then after that it’s time to break it down into fast 5-10 reps. To finish within the target time, you must average at least 20 toes to bar every set so be aggressive on them!

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.

Strength & Skill

*Do a set every 2 minutes.

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch

WOD: For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Here’s a solid gymnastic chipper that will have your arms swelling along with some intense heavy breathing. Start steady, play it smart through the muscle ups and burpees, and just know that it’s won on the back end.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s not about how you start, but how you finish. That speaks true to this one.

WORKOUT STRATEGY & FLOW
Double Unders: If you can cruise through these without overtaxing the body, go for unbroken. If muscle-ups pose a problem, aim to break up in 2 sets on the first one and then see if you can push through the pain on the final.

Kipping Ring Muscle Up: 1-3 sets are ideal. Remember to stay within your realm here. Break before they make you break, and you are stuck staring at the rings.

Burpee Box Get Overs: Just be smooth and steady here. The good news is you can’t go too fast through these, so just keep a pace that doesn’t blow up your arms and lungs. Remember to slow down the final three reps to recover the arms somewhat.

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.

Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Power Clean + Push Jerk @ 60-65% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 65-70% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 75-80% 1 RM Power Clean
*2 Positions are quarter squat and at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Squat Clean + Split Jerk @ 70-75% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 75-78% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 78-82% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 82-87% 1 RM Clean and Jerk
*2 Positions are at just below parallel and deep squat.

WOD: 3 sets @ 75% intensity
AMRAP 6 minutes
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes between sets-

Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

TARGET SCORE
1 Round of Holleyman = 9 reps
Target Reps each set: 36+ reps (4+ Rounds)
Minimum Reps before scaling each set: 18 reps (2 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Don’t try to be a hero in that first set. We say 75%, and we mean it. Just be consistent on the ski, allowing you to have at least 4+ minutes of time for the AMRAP. Keep the stations close, and just put your head down and work. The first set should set the pace; then, it’s all about holding on.

How it should feel: GASSY & MUSCULAR ENDURANCE! The ski will prime your heart rate, and then the small sets of quick rounds will keep you moving.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken, it’s only 5. Don’t drop i!

Kipping Handstand Push Up: Unbroken, it’s only 3. That’s the theme on Holleyman!

Power Clean: We have a moderate to heavy weight that will begin to beat down on you. Don’t hesitate, just lift!

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.

PART A: AMRAP 20 Minutes
40/32 Calorie Row/ RUN
400m Run/ ROW
40/32 Calorie Row/ RUN
40m Sled Push (120/90)
15/10kg MB reverse Lunges 10x each side x 2rounds

TARGET SCORE
Every 10m of Run = 1 rep
Target Rounds: 3+
Minimum Rounds before Scaling: 2+80

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20:00 of just pure grunt work. We wanna see a consistent moderate effort across all stations. The only area where breaking and resting is acceptable is the sled. Set the pace and see if you can keep it, use the clock to stay on track.

How it should Feel: CARDIO! Control your breathing early and slowly build into your pace.

WORKOUT STRATEGY & FLOW
Row: Both rows should be approached with a moderate effort (70%). Don’t try to go crazy here and blow up or hinder your ability to keep pace with the next movement. Long and strong pulls while aiming to finish under 2:20.

Run: Steady here, focus on getting your legs back under you while settling into a moderate effort (70%). The goal should be sub-2:30.

Sled Push: This will be the most difficult part of the workout. Weight is heavy, and distance should be divided into 10-20 yard sections.

—–Due to the lunges yesterday, we are recommending that if you don’t have a sled, you scale this to either 20 Calorie Standing Bike Erg Damper 10 or 40 yard Front Rack walking carry (205/135)

PART B:

For Time:
Accumulate 4 minutes of Handstand Hold
Each time you break complete 10 Hollow Plank hold Shoulder Taps

*Cap will be after the 5th round of Hollow Plank Shoulder Taps [After the 5th round, continue the hold until you hit the 2 minute goal]

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding [if you can do at least 30 seconds unbrokn
Freestanding Handstand

STIMULUS and GOALS
How to Pace: Steady. If we smoke ourselves out on the first hold we may have to break up too much. Rest before you kick up so you can get larger chunks of the hold.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in upper back muscles, shoulders and forearms will set it a bit.

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.
Make sure you can hold at least one set of 30 seconds to do the freestanding version.
Plank Shoulder Taps: Tight Core and press through the ground with main arm, keeping support arm elbow locked out.

SCALING
The SCALING aim: Less volume with similar stimulus

For Time:
Accumulate 90 seconds of Handstand Hold
Each time you break complete 10 Hollow Plank Shoulder Taps

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.