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Part A: Strength & Skill

10 Minute EMOM
1 Snatch
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
Alt DB Snatches 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

TEAM WORKOUT (Teams of 2)
120 Wall Balls (10/7) (10/9ft)
600m Run/800m Row/ 45Cal AB @70% Effort
60x Box Jumps/ Stepovers
600m Run/800m Row/ 45Cal AB @70% Effort
120 Wall Balls (10/7) (10/9ft)
*Split reps as desired.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a moderate to long team conditioning piece that blends high-volume wall balls, machine work, and shuttle runs. The design rewards smooth transitions and efficient communication between partners. Each segment should be paced just below threshold, hard enough to keep output high but sustainable across the full chipper. Switch often on the Ski/Row to maintain a strong average pace, and use those breaks to recover for larger wall-ball and run sets.

How it should Feel: CARDIO! Expect this to feel aerobic and leg-heavy, with consistent breathing and lower-body fatigue building throughout. The wall balls will challenge stamina, while the Ski/Row keeps the heart rate elevated. The shuttle runs will spike intensity late, testing grit and coordination under fatigue.

WORKOUT STRATEGY & FLOW
Wall Balls: Sets of 10-20 reps back and forth will be the sweet spot. Try to transition without letting the ball touch the ground.

Ski/Row: Switch every 10-15 calories to hold strong pace and control breathing. Keep transitions tight, hand the handles off.

Box Jumps: Go 1:1 or switch every 2-5 reps.

Part C: Gymnastics

Do 3 Sets:
10 x Banded PVC pipe Lat pulls while holding a Hollow Hold on the floor
30 secs Handstand Hold against the wall
15 secs Chin over Bar Pull up Hold (jump to chin over if you need to)

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.