• WOD: 

  2 Hang Power Clean
  Rest 1min
  4 Jerk
  Rest 1min
  6 Back Squat
  Rest 2min
  4 Rounds

• Part 1:

  To be done 30 minutes before class
  Back Squat
  7×1 (pause)
  NOTE: Build to a heavy single with a 3 second pause in the bottom, across seven sets.

  — Do Beyond Rx’d programming for the day.–
  Rest 15 minutes

• Part 2:

  8 Rounds for time:
  15 calorie Assault bike
  15 Wallball
  NOTE: Goal is to finish the work in under 16 minutes. 15 unbroken wallball is the goal each time. If that is easy for you, consider using a (30/20lb) med ball to increase the challenge. There will be a 20 minute time cap if it takes longer than expected.

• 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.
  

• WOD:100 Double Unders
  — then —
  5 Rounds:
  2 Legless Rope Climb
  8 Sumo Deadlift High Pulls (40/32kg)
  — then —
  100 Double Unders

• Part 1:

  Do Beyond Rx’d programming for the day.
  Rest 15 minutes5 Rounds for quality:
  20m Handstand walk
  Snatch + 2 Overhead squat

  NOTE: Goal is do the HS walk unbroken and then quickly perform 1 full snatch into 2 additional overhead squats. Build to the heaviest weight you can hit today. Rest as needed between rounds.

• Part 2:
  For time:
  50/30 Strict ring dips
  NOTE: Goal is complete quality reps and hold yourself to the true range of motion standard for the ring dip. If you cheat the range of motion, the transference over to the muscle up will only be a fraction of what it should 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.
  

• Skill and Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  High Hang Snatch + Hang Snatch + Snatch

  Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads you used for last snatch session.

• WOD:
  Three sets for max calories/reps of: (3x8min rounds = 24min)
  60 seconds of Double Unders
  Rest 60 seconds
  60 seconds of Strict Pull-Ups
  Rest 60 seconds
  60 seconds of Rowing for Calories/Run 300m
  Rest 60 seconds
  60 seconds of Burpee Box Jump-Overs (24″/20″)
  Rest 60 seconds

• 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.
  

• WOD:“Mamba”
  Complete as many rounds and reps as possible in 18 minutes of:
  5 Ring Muscle-Ups
  8 Power Cleans (80/50 kgs)
  24 Box Jumps (30″/24″)

(If you must know!)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

• 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.
  

• Strength:
  Take 15 minutes to build to today’s 1-RM Push Press
• WOD:
  Complete as many rounds and reps as possible in 20 minutes of:
  6 Strict Handstand Push-Ups
  12 Kettlebell Swings (24/16 kg)
  30 Double-Unders

• 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.

• WOD:

  In teams of two, complete as many rounds and reps as possible in 30 minutes of:
  400 Meter Run
  20 Pull-Ups
  30 Wall Ball Shots (10/7kg.)

  Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

• 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.

• WOD:

  Every 4 minutes, for 32 minutes (8 sets):
  Row 250 Meters/ Run 300
  5 Power Cleans (70/45 kgs)
  10 Shoulder to Overhead (70/45 kgs)

• 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.

• Skill: “Gymnastics Challenge”
  Complete as many reps as possible for each of the following:

  *2 Minutes of Muscle-Ups
  Rest 60 seconds
  *2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
  Rest 60 seconds
  *2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
  Rest 60 seconds
  *2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
  Rest 60 seconds
  *2 Minutes to establish a max effort L-Sit Hold
  (you only get one attempt to hold for as long as possible)

• WOD:
  Every minute, on the minute, for 21 minutes: (7 rounds)
  Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
  Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
  Minute 3 – 10 Toes to Bar

• 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.

• Strength:
  Front Squat
  *Set 1 – 5 reps @ 65%
  *Set 2 – 4 reps @ 75%
  *Set 3 – 3 reps @ 80%
  *Set 4 – 2 reps @ 85%
  *Set 5 – 1 rep @ 90%
  *Set 6 – 3 reps @ 85%
  *Set 7 – 5 reps @ as heavy as possible
  Rest 2 minutes between sets.

  *focus on 1 breath cycle, knees wide and elbows up to maintain a strong midline!

• WOD:
  For time:
  Run 800 Meters
  30 Pull-Ups
  30 Front Squats (75/55 kgs)
  30 Pull-Ups
  Run 800 Meters

• 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.

• Strength and Skill:
  Five sets of:
  Push Press x 3 reps
  Rest as needed

  Build to today’s heaviest triple.
  Focus on string midline and driving through the heels.

• WOD:
  Complete as many rounds and reps as possible in 9 minutes of:
  9 Burpee Box Jump-Overs (24″/20″)
  9 Push Presses (60/45 kgs)
  9 Ring Dips

• 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.