Part A: WOD

3 Sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row/ 300m Run/ 21/15Cal AB
-rest 3 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups/ Light band/ ring Row
10 Push Ups/ 5 x Strict Scaled
15 Air Squats

TARGET SCORE
Intended Workout RPE: 7.5 – 8.0 75-80% – moderate to moderate/high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic with muscular endurance demands, requiring sustained effort across all three sets. The goal is consistent pacing (75-80% effort), meaning you should push but never get close to redlining—you want to maintain the same time across all sets.

How it should Feel: CARDIO! Your heart rate will be elevated, but stay controlled and never let it reach a redline state. Upper body endurance will be tested, but pacing should keep movements manageable.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Unbroken would be great but dropping to singles is fine if its keeps you moving with intended stimulus.

Push Up: Break into 2-3 quick sets if fatigue starts to set in early.

Air Squats: Smooth and steady, don’t blow up your legs. Focus on controlling your breathing and relaxing the upper body.

Row: Approach with a moderate and steady effort, with the goal of finishing under 1:45. Breathe through the motion, and don’t death grip the handle.

Part B: Strength & Skill

Back Squat

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat

**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.

No Barbell Option:
Goblet Squat x 12-15
AB/ ROW x 30 – sec

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: Strength & Skill

Squat Snatch

5 Sets (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch

No Barbell Option:
4+4 Alt DB snatches
30 Sec AB
x5-6 rounds

Part B: WOD

For Time:
50/40 Calorie Air Bike/ ROW
Total Bike seconds in Burpees to Bar (Example: If the bike takes 60 seconds, then you have 60 burpees to bar).

*Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps (i.e. 1:40 on the bike)
**You can use Assault Bike (Harder) or Row Erg (Easier).

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 7 minutes
Score Time for AB + row in sec. + plus total Burpee reps
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace:  SPRINT! Into PAIN CAVE and GRIND!!! This is a high-intensity sprint workout that tests your ability to push hard on the bike while managing fatigue for a burpee-heavy finish. The faster you complete the bike, the fewer burpees you’ll have to perform, making it a strategic balance between bike intensity and burpee capacity.

How it should Feel: PAIN!!! Push hard but smart on the bike—if you burn out too hard, the burpees will be brutal. If you go too slow, you’ll still have a ton of burpees but will have left energy on the table.

WORKOUT STRATEGY & FLOW
Bike: This will be hard to get across, but I want this fast and I want it to hurt (90%+). Without completely redlining, we want to get off in a controlled sprint (45-75 seconds).

Burpee to Target: Keep moving, that’s all we want, and it may take 10+ reps to finally get your legs somewhat back.

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: WOD

2 Sets:

AMRAP 3 Minutes
40 Double Unders
3 Burpee Bar Muscle Ups/ 6x Burpee chest 2 bar

-Rest 2 minutes-

AMRAP 3 Minutes
10 Kettlebell Swings (32/24kg)
8m Handstand Walk / Wall Walk x 3

-Rest 2 minutes-

AMRAP 3 Minutes
16m Kettlebell Goblet Lunge (32/24kg)
10 Wall Facing Strict Handstand Push Ups/ Progression x 10

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Rounds each set: 3+ on workout 1 and 2, 2+ on workout 3
Minimum Rounds before scaling: 2 on workout 1 and 2, 1.5 on workout 3

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout consists of three 3-minute AMRAPs, repeated for two sets, focusing on a mix of gymnastics, skill, and strength endurance. The short time domain means you must move efficiently while managing fatigue across both sets. Keep transitions fast and minimize wasted time.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Each AMRAP should feel like a controlled sprint—pushing the pace but not redlining too early. Grip, shoulders, and core will accumulate fatigue, making set 2 tougher.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! No reason to break. Lay your jump rope down after every set.

Burpee Bar Muscle Up: Smooth And steady with an explosive kip. Try to keep these under 30 seconds

American Kettlebell Swing: Unbroken! It’s Heavier weight, but there are only 10 reps per sets, so be aggressive with the hips and breathe at the top of each rep.

Handstand Walk: Unbroken! It’s only 20ft. Ensure your shoulders are ready before kicking up.

Kettlebell Goblet Hold Walking Lunge: Steady and non-stop!

Wall Facing Strict Handstand Push Ups: Break early if needed (2-3 quick sets).

Part B: Strength

*Do a set every 2 minutes and 30 seconds.

5 Sets
5 Wide Grip Bench Press @7-8/10 RPE
*10 Deficit Push Up (2 inch) after each set.

**Rest as needed between sets.

** add 5x Wide Grip Pull UP/ Heavy Ring row between each set of Bench 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.

Part A: WOD

5 Sets
250m Ski (OR Row)
35 Abmat Sit Up (OR 20 GHD Sit Ups)
10 Wall Facing Strict Handstand Push Ups
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 45 seconds
Time Cap each set: 3 minutes 45 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is strict gymnastics, midline endurance, and aerobic conditioning. The 1:1 rest ratio allows you to push hard each round, but the challenge will be maintaining strict HSPU and sit up efficiency as fatigue builds.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Shoulder, triceps and midline will take a beating while challenging your aerobic conditioning. Control your heart rate during and shake out the arms during the rest.

WORKOUT STRATEGY & FLOW
Ski: This should be a strong but controlled pace, don’t sprint and spike your heart rate. Goal is sub 54/60 seconds.

Sit Ups / GHD Sit Up: Smooth, consistent reps—avoid excessive speed to reduce lower back fatigue. Use the total body to avoid blowing up your core.

Wall Facing Strict Handstand Push Ups: Unbroken is the goal but break into 2 sets if needed to avoid burning out your shoulders early. Stay tight in the midline—fatigue will make these harder to maintain.

PART B: Strength & Skill

Build to 1 Clean and Jerk @73-75% 1RM Clean and Jerk

-Then-

3 Sets
1 Clean and Jerk @weight from above.
*Rest as needed Between sets.

PART C: Finisher
6-8 Rope Pullups L-sit
15 x V-ups
x3-4 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.

Part A: WOD

AMRAP 2 Minutes
12 Dumbbell Front Squats (2×22.5/15kg)
12 Dumbbell Deadlifts
Max Reps Bar Muscle Ups/ jumping progressions
-Rest 1 minute between sets-

*Complete sets until you accumulate 40 Bar Muscle Ups.

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 14 minutes (5 sets)
Time Cap: 20 minutes (7 sets)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This is a high-intensity, interval-based partner workout that requires Dumbbell efficiency, synchronized pacing, and strategic transitions to accumulate all the bar muscle-ups as quickly as possible. The goal is fast and smooth reps to preserve time for muscle-ups.

How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs and grip will be under constant attack in these sets. Communicate! Smart transitions and teamwork determine success.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: Unbroken every round—the goal is fast and smooth reps to preserve time for muscle-ups.

Dumbbell Deadlifts: Quick reps and sets! We’d love each partner to do 1 big set back and forth but 2 sets each is okay too. Hook grip them, lock in your back, and go!

Bar Muscle Ups: Try and aim for sets of 5+ to start back and forth. Communicate and keep transitions aggressive. If you need to do less, that’s okay, just be smooth and make your reps as flawless as you can!

Part B: Strength & Skill
9 sets
*Do a set every 3 minutes

5-8 Dumbbell Bench Press 8-9/10 RPE
3-6 Strict Pull Ups (weighted if need be)

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: WOD

4 sets (1 set every 5 minutes)
250m Calorie Row
15/12 Calorie Echo Bike
8 Shuttle Runs (25m)

Subs:
60 Sec of:
KB Swings
Burpees
Wall Balls
DU’s

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic power and engine-building, designed to push your lungs, legs, and mental grit while demanding a strong, repeatable effort every round. With one set every 5 minutes, the goal is to stay aggressive and consistent across sets..

How it should Feel: CARDIO! You should feel like you’re working hard but in control. Fatigue will kick in on the middle rounds, especially in the legs and lungs—this is where pacing discipline matters. Final set is full send!

WORKOUT STRATEGY & FLOW
Row/Echo Bike: 80-85% to start on each machine and settle into a strong but sustainable pace. On the back half of each machine you can kick it up a notch. Sprinting too hard will crush your legs for the shuttle runs.

Shuttle Run: Stay light on your feet and push the pace here. Final push to a near sprint on the last 2-3 runs each round.

Part B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

PART C: 

3 Rounds

5 Strict Ring Muscle Ups/ False Grip Progressions
– rest 60 seconds –
20 Russian Push Ups
Rest 2min

STIMULUS and GOALS
How to Pace: PACE: We are building strength not as much capacity, but also trying to find our threshold.
How it should Feel: MUSCULAR ENDURANCE: Both strict and kipping will tax your pull and press.

WORKOUT STRATEGY & FLOW
Strict Ring Muscle Up: If stringing them together, go 7/10 RPE on round 1 so you have some strength left for the last round.
Russian Pushups: Keep core tight and press through the ground during turnover!

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: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Part B: WOD

25 Snatch (70/45kg) (not more than 85%)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: GRIND! This is a gritty, high-volume, full-body workout that demands barbell efficiency, pacing through burpees, and mental toughness on wall balls. The biggest challenge will be upper body stamina and pacing, especially in the box jumps and wall balls after the heavy snatches.

How it should Feel: MUSCULAR ENDURANCE! Don’t burn out on snatches, stay steady on box jumps, and push the wall balls with minimal breaks! This will get grippy into heavy shoulder fatigue and ending with a leg burner, enjoy!

WORKOUT STRATEGY & FLOW
Snatch: Weight is moderate/heavy (under 85% 1RM Snatch) and should be approached in steady singles. Focus on utilizing a strong and aggressive leg drive on every lift. You can squat or power these today!

Box Jump Over: Keep moving at a smooth and steady pace that allows your heart rate to stay under control.

Wall Balls: Sets of 20 or more should be the goal. Don’t get caught resting longer than you work. Regardless of your sets, try to stay disciplined on how often you do a set and staying on top of the work!

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: Strength & Skill

Squat Snatch

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

Part B: WOD

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 160+ reps (4+ Rounds) on AMRAP 1 and 80+ reps (2+ rounds) on AMRAP 2
Minimum Rounds before scaling: 120 reps (3 Rounds) on AMRAP 1 and 70 reps (1 Round + Double Unders) on AMRAP 2

STIMULUS and GOALS
How to Pace: CHALLENGE! Be steady and controlled! Avoid redlining in the first round. Aim for consistent round times across all 3 sets. Each AMRAP is a sprint-style workout, meaning fast but controlled reps are key. Last one is all about hanging on.

How it should Feel: GASSY and GRIPPY! Sustainable, Smooth Breathing while staying in control, moving at a 85% effort without major fatigue as the rest comes before we need to slow down much.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! Deep breath every time while focusing on relaxing your arms and shoulders. Lay your rope down after every set to avoid a tangled mess.

Toes to Bar: Unbroken is the goal but break into two quick sets to avoid blowing up your grip if needed.

Burpee Pull Up: Just move! These don’t have to be quick but they need to be non-stop. Breathe through the motion.

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: WOD

10 Rounds
2 Rope Climb (OR 6 Strict Pull Up)
3 Deadlift (140/100kg)
4 Shuttle Run (25m)/ Row 150m/ Cal AB 10/7

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 13-15 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one is about coming out with a smooth sustainable pace and hanging on to it when the rounds get tough! If your goal time is 15 minutes then simply divide by 10 and come out at 90 second rounds. Practice wise yet aggressive pacing today!

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Those rope climbs and deadlifts will fatigue your pull, posterior chain, grip and core. Be ready for the low back to get toasty on the shuttle runs as well with all the bending and twisting. Be sure to WARM UP well to help mitigate this.

WORKOUT STRATEGY & FLOW
Rope Climb: Smooth reps with efficient descent is what we are wanting here. Don’t come out too aggressive with something you can’t hang on with in later rounds. Not wasting energy here is key.
—or Strict Pull Up

Deadlift: Heavy weight but light on the reps! Don’t use over 80% of 1RM and try to hang on for all reps unbroken as long as possible. That bounce really does help on these! (Don’t “cheat” with the bounce, but use natural momentum)

Shuttle Run: Non-stop jog pace is probably what you will do best with here. Find a rhythm and stay in it with later rounds so you don’t drop your speed drastically! Watch that clock to stay on top of it!

Part B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
6 DB x2 Box Step Up @7-8/10 RPE
3 Bench Press @70-80% 1RM Bench Press
3 Weighted Pull Up

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: WOD

* Start at 80% of 1RM and decrease in % each round

Jerks from the Rig or Floor
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

-rest 4 minutes-

Front Squats
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps for Jerks: 25+
Minimum Reps before scaling for Jerks: 20
Target Reps for Front Squats: 25+
Minimum Reps before scaling for Front Squats: 20

STIMULUS and GOALS
How to Pace: STEADY! This one is all about staying working! The weights are meant to be challenging but something you can hit without failing. Aim to not start over 90% and don’t finish over 70%. Obviously you will get more reps and the weights decrease. Try to stay working as much of each minute as you can.

How it should Feel: HEAVY or LACTIC ACID PARTY and MUSCULAR ENDURANCE! The load relative to your 1RM will highly dictate how it feels. We want you to approach the bar with confidence and keep tension in your core for all the lifts. The lactic build up in your legs will be noticeable if you jerk correctly, and as you move into the front squats.

WORKOUT STRATEGY & FLOW
Rack Jerk (take from blocks if available): Speed and power are king here! Use that leg drive and don’t get lazy overly relying on your shoulders. This will get you more reps and help reinforce good positions and technique.

Front Squats from Rack: Shoulders and legs will have some fatigue at this point. We recommend having a gameplan for if/when you think you will need to rack it during the minute at heavier weights vs. going for the entire minute and resting briefly while you hold the bar.

Part B: Finisher

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed 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.