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Part A: Strength & Skill

10 Minutes (Every minute on the minute)
1 Back Squat
*Start at 60% and build to 85-90% 1RM Back Squat.

Part B: WOD

15:00 AMRAP
2 Ring Muscle Ups (OR 4x Burpee Pull Ups)
2 Back Squats (100/70kg)
10m Hand Stand Walk
*Add 2 reps to the muscle ups and squats every round.
**Every 1m HS walk is a rep

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Every 5ft of Handstand walk = 1 rep
Target Reps each set: 120+ (through the round of 12)
Minimum Reps before scaling each set: 90 (through the round of 10)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This workout will become extremely dense, quickly. If you finish the round of 12 you will have completed 42 Ring Muscle Ups and 42 Heavier Back Squats. Pacing both the barbell and muscle ups accordingly will likely lead to the most success.

How it should Feel: MUSCULAR ENDURANCE! This one is all about pressing fatigue, shoulder stability and leg endurance. Your shoulders will get tired from RMU pressing, handstand walk stability and holding the bar on the back rack. For most athletes, we think it makes sense to break the Ring Muscle Ups early and often. Even quick 3s on the 6s isn’t much time to get a quick break. There will be a ton of separation after the round of 12 and beyond. Saving yourself for those later rounds will pay dividends. We suggest having a “maximum rest time”. If you start to rest longer than that, break your ring muscle ups into smaller sets to keep yourself moving in the workout. It is better to do smaller sets with shorter breaks than it is to do large sets early and blow up with 3-4 min left in the workout.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Stay long and controlled on these. Remember to pull/press down on those rings in the back swing! And don’t get lazy in the dip. Set yourself up by getting into an advantageous position to start each dip with your turn over.

Back Squat: From the rack. Position is king here and smooth is fast. Don’t be rushed and stay tight in the core. Belting up is likely a good idea with a velcro belt to quickly put it on and off. Drive out of the hole and minimize tension by not over resting at the top of each rep.

Handstand Walk: Stack your hips over your shoulders. 15ft increments are ideally quick to minimize time under tension. Have a quick shakeout at the halfway point if necessary.

Part C: Gymnastics

2 rounds of:
minute 1: 30 second Handstand Hold Against Wall
minute 2: 10 Wall Facing Strict Handstand Push Ups
minute 3: 15 Kipping Handstand Push Ups
minute 4: Max Deficit UNBROKEN Strict Handstand Push Ups [4in/2in] Begin next round at the 6 minute mark

Score is both rounds of Max Deficit UNBROKEN Strict Handstand Push Ups

STIMULUS and GOALS
How to Pace: GRIND, We want to move quick to take advantage of the rest within the minute.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics will feel taxed.

WORKOUT STRATEGY & FLOW
Handstand Hold: Concentrate on pressing through ground to stay engaged.

Wall Facing HSPU: Do not arch or pull head out of alignment- this makes moving straight up and down more difficult

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Deficit Strict Handstand Push Up: Drive palms through ground on way down AND up. Tighten core as you’re pressing so you don’t arch!

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.