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Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 2 Back Squat @ 80%
2 Front Squat + 1 Back Squat @ 85%
2 Front Squat + 1 Back Squat @ 90%
1 Front Squat + 1 Back Squat @ 95%

WOD: 

5 minutes of:

200 Double Unders
In remainder of time complete max Handstand Walk in meters

–rest 2 minutes —

5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in meters

Score is total walk in meters

Target Reps each set: 240+
Minimum Reps before scaling: 220

How to Pace: CHALLENGE into GRIND! We want you to be aggressive here and try to push the unbroken sets as much as you can! It will be over before you know it so don’t slack at any point!
How it should Feel: MUSCULAR ENDURANCE and GASSY!! This is all upper body endurance today (with a bit of heart rate)! We want you to get warm beforehand and try to keep a great position on each movement to maximize efficiency and progress effectively throughout.

WORKOUT STRATEGY & FLOW
Double Unders: Here we go! We have a huge set that we want to be as aggressive as we can on these. We are good with you even trying to do a PR on this movement today. Stay smooth, breath, and focus on finding your rhythm for the workout throughout all reps. On the back half you will be fatigued but try to keep the same rhythm as the first half and only break for short rests.
Handstand Walk: Get upside down as fast as you can after the double unders. Try to get a sizeable chunk for you to start and minimize rest time as you come down or transition your turn arounds (i.e. turn at 25ft or 50ft).

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.