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Part A: Strength & Skill

*Do a set every 2 minutes

1x 3 Position Back Squat @65-70% 1RM Back Squat
1x 3 Position Back Squat @70-75% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
*3 Positions: parallel, just below parallel, and in the hole

No Barbell Option:
Sandbag / Goblet Squats 10-15
GHD Situps x 10-15
AB x 30sec

Part B : WOD

AMRAP 20 Minutes
Buy in – 1000m Bike Erg
Remining time AMRAP
12 Deadlifts (100/70kg)
9 Toes 2 Bar
6 Handstand Pushups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity

STIMULUS and GOALS
How to Pace: GRIND! Pace the bike at around 80% effort to stay consistent across rounds, then move deliberately but quickly on box jump overs. Deadlifts should be done in steady sets—unbroken if efficient, or broken into 2 quick sets to protect the back. Smooth transitions will be key to maximizing rounds.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! This should feel like a sustained grind with legs and lungs working from the bike and box, while grip and posterior chain fatigue build from the deadlifts. By the later rounds, athletes will be managing breathing and midline fatigue as much as muscle endurance.

WORKOUT STRATEGY & FLOW
Bike Erg: Moderate pacing, Keep cadence steady with powerful leg drive, maintaining consistent splits across all rounds.

Deadlift: Weight should be moderate (under 65% of 1RM) allowing for reps to be completed unbroken or 2 quick sets.

Toes 2 Bar and HS Pushups: Unbroken

Part C: Gymnastics
Do 3 x 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.