• Strength:
  Four sets of:
  Push Press x 3-5 reps
  Rest 90 seconds
  Strict Weighted Pull-Ups x 3-5 reps
  Rest 90 seconds
• WOD:
  600 Meter Partnered Farmer’€™s Carry
  Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1 – 2 reps @ 60%
  *Set 2 – 2 reps @ 65%
  *Set 3 – 2 reps @ 70%
  *Set 4 – 1 rep @ 75%
  *Set 5 – 1 rep @ 80%
  Rest one minute, and then…
  Every two minutes, for 10 minutes (5 sets):
  Front Squat
  *Set 6 – 85% x 1 rep
  *Set 7 – 85-90% x 1 rep
  *Set 8 – 90+% x 1 rep
  *Set 9 – 90+% x 1 rep
  *Set 10 – 90+% x 1 rep

  For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

• B:
  Every two minutes, for 10 minutes (5 sets):
  Jerk x 1 rep @ 85-95%
• C:
  Every minute, on the minute, for 18 minutes:
  Power Clean
  *Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
  *Sets 7-12 – 1 rep @ 75-80%
  *Sets 13-18 – 1 rep @ 80+%

  Work as heavy as possible in the final 6 sets.

• D:
  In 15 minutes or less, build to today’s “heavy”…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 80-85% of today’s heavy single
• Optional Additional Conditioning Session
  (This session is best performed 3-4 hours prior to or following today’s primary session.)

  Five sets of:
  Row 1000 meters @ 2 seconds under your 5k PR pace
  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.

• Conditioning WOD:
  Five sets of:
  Back Squat x 10 reps @ 30X0
  Rest 30 seconds
  Single Arm Dumbbell Rows x 10 reps each arm @ 2111
  Rest 30 seconds
  Heavy Kettlebell Swings x 10 reps
  Rest 30 seconds
  Barbell Shoulder Press x 10 reps @ 20X1
  Rest 2 minutes

• A:
  Five sets of:
  Narrow-Grip Overhead Squat x 3 reps @ 3311
  Rest 2 minutes between sets(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)
• B:
  I.
  Every minute, on the minute, for 5 minutes:
  High Hang Snatch x 1 rep @ 70%(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
  Rest 60 seconds, and then…

  II.
  Every minute, on the minute, for 5 minutes:
  Snatch from 2″ Below the Knee x 1 rep @ 75-80%

  (always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
  Rest 60 seconds, and then…

  III.
  Every minute, on the minute, for 5 minutes:
  Snatch x 1 rep @ 80-85%

• C:
  Five sets of:
  40/30 Calories of Assault Bike/ Row
  7/5 Ring Muscle-Ups
  Rest 90 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
• D:
  Three sets of:
  Dumbbell Rollback Extensions x 8 reps
  Rest as needed
  Reverse Snow Angles x 15-20 reps
  Rest as needed*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
  Rest as needed

  *Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

• 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 16 minutes (8 sets):
  3-Position Clean
  (high hang, mid-thigh, and then from the floor)
• WOD:
  In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
  Every time the barbell hits the floor, perform 5 Push-Ups

(Example: Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.

If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.

• A:
  Every minute, on the minute, for 12 minutes (4 sets):
  Interval 1: Bar Muscle Ups x 3-6 unbroken reps
  Interval 2: 30 Double-Unders + 8 Toes to Bar
  Interval 3: 15 Meter Handstand Walk
  (use a partner assist if you can’€™t handstand walk yet)
• B:
  I.
  For time:
  100/75 Calories of Assault Bike
  Rest exactly 5 minutes, and then
  II.
  For time:
  Run 400 Meters
  15 Ground to Overheads (80/55kg)
  Run 400 Meters
  Rest exactly 5 minutes, and then
  III.
  For time:
  Run 800 Meters
  60 Chest-to-Bar Pull-Ups
  Run 800 Meters
• C:
  I.
  Five sets of:
  50 Meter Pinch-Grip Plate Carry
  (walking…not running)
  Rest while training partner performs, or 1:1 work:rest ratio
  Followed by
  II.
  Two sets of:
  Towel Pull-Ups x Max Reps in 60 seconds
  Rest 2 minutes
  Followed by…
  III.
  Two sets of:
  Behind the Back Wrist Curls x 60 seconds (20/15kg BB)
  Rest 2 minutes

SCORE PLATE CARRY

• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  20-Minute Tempo Run
  Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’€™s session at 1:45/400m.

• 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:
  Weighted Pull-Up
  In six attempts or less, find your 1-RM Weighted Pull-Up.
  Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
• WOD:
  Complete as many reps as possible in 7 minutes of:
  3 Thrusters (50kg/30kg.)
  3 Pull-Ups
  6 Thrusters
  6 Pull-Ups
  9 Thrusters
  9 Pull-Ups
  12 Thrusters
  12 Pull-Ups
  15 Thrusters
  15 Pull-Ups
  18 Thrusters
  18 Pull-Ups
  Etc…

• A:
  Every 90 seconds, for 9 minutes (6 sets):
  Jerk x 2 reps @ 75-90%
  Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
• B:
  Every 3 minutes, for 15 minutes (5 sets) for times:
  Row 300/250 Meters
  3 Power Snatches @ 70% of 1-RM Snatch
  6 Overhead Squats
  Finish each set as quickly as possible and note times for each.
• C:
  Ten sets of:
  Back Squat
  Set 1: 5 reps @ 60% of 1-RM
  Set 2: 3 reps @ 75%
  Set 3: 1 rep @ 85%
  Set 4: 3 reps @ 80%
  Set 5: 3 reps @ 85%
  Set 6: 2 reps @ 90%
  Set 7: 7 reps @ 75%
  Set 8: 7 reps @ 75%
  Set 9: 7 reps @ 75%
  Set 10: 7 reps @ 75%
  Rest exactly 2 minutes between sets.
  (Use the SAME WEIGHTS as you used last session– goal should be to hit all reps on all rounds.)
• D:
  Complete as many rounds and reps as possible in 8 minutes of:
  4 Muscle-Ups
  8 Strict Handstand Push-Ups to 4″/2″ Deficit
  12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

• 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 three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
  20 Kettlebell Swings (24/16 kg)
  15 Push-Ups
  10 Pull-Ups

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
  (focus on stabilizing your midline and maintaining a good vertical position)

  Minute 2 – Weighted V-Ups x 10-12 reps
  (hold weight overhead for these sets)

  Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

• B:
  Every minute, on the minute, for 21 minutes:
  Minute 1 – 30 Double-Unders + 10 Pull-Ups
  Minute 2 – 10 Front-Racked Alternating Reverse Lunges (55kg/35 kgs)
  Minute 3 – 12 Push Press (55/35kg)

  When the clock hits 21:00, perform…
  Three rounds for time of:
  30 Double-Unders
  10 Pull-Ups
  10 Front-Racked Alternating Reverse Lunges (55/35kg)
  12 Push Press (55/35kg)

• C:
  Three sets of:
  Banded Glute Bridges x 25 reps @ 11X1
  Rest as needed
  Glute Ham Raises x 6-8 @ 21X1
  Rest as needed
  Chinese Planks x 60 seconds
  Rest as needed

• 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:
  Four sets of:
  Front Squat x 3-5 reps
  Rest 10 seconds
  Tall Box Jumps x 1.1.1.1.1
  (rest 5-7 seconds between singles)
  Rest 3 minutes
  
• WOD:
  For time:
  Row 1000 Meters / Run 1600
  immediately followed by:
  Three rounds of:
  15 Thrusters (50kg/35kg)
  30 Double-Unders

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1 – 2 reps @ 60%
  *Set 2 – 2 reps @ 65%
  *Set 3 – 2 reps @ 70%
  *Set 4 – 1 rep @ 75%
  *Set 5 – 1 rep @ 80%Rest one minute, and then…
  Every two minutes, for 10 minutes (5 sets):

  Front Squat
  *Set 6 – 85% x 1 rep
  *Set 7 – 85-90% x 1 rep
  *Set 8 – 90+% x 1 rep
  *Set 9 – 90+% x 1 rep
  *Set 10 – 90+% x 1 rep

  For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

• B:
  Six sets of:
  Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM Clean
  Rest as neededBuild over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Split Jerk x 1 rep @ 80-90%
  Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.
• D:In 15 minutes or less, build to today’s “heavy”…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 75-80% of today’s heavy single
• Optional Additional Conditioning Session(This session is best performed 3-4 hours prior to or following today’s primary session.)

  Eighteen sets of:
  30 seconds of Assault Bike @ 70-75/60-65 rpm
  30 seconds of Assault Bike @ 50/40 rpm

• 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:
  Five sets of:
  Power Clean x 1.1.1
  (rest 10 seconds between singles)
  Rest 3-4 minutes
• WOD:
  Three sets of:
  Against a 2-minute running clock, complete as many rounds and reps as possible of:
  5 Burpees
  5 Ground to Overhead (70/50 kgs)
  Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

• A:
  Five sets of:
  Narrow-Grip Overhead Squat x 3 reps @ 3311
  Rest 2 minutes between sets
  The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
• B:
  Every 2 minutes, for 20 minutes (10 sets), of:
  2-Position Snatch with Pauses
  (stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)
  Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
• C:
  Three sets of:
  Tate Press x 10 reps
  Rest 30 seconds
  Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
  Rest 30 seconds
  *Towel Kettlebell Farmers Walk x 60 seconds
  Rest 60 seconds
  *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.
• D:
  Seven sets of:
  Row 300 Meters
  15/10 Ring Push-Ups
  Rest 60 seconds
  *Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

• 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 18 minutes (3 sets of each):
  Station 1: Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
  Station 2: Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
  Station 3: L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
• WOD:
  Four sets of 3-minute sprints of either:
  
  Cindy:
  5 pull ups, 10 push ups, 15 squats
  Mary:
  5 Handstand Push-Ups
  10 Pistols (alternating legs)
  15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down Run

• A:
  Three sets, not for time, of:
  Bar Muscle Ups x 3-6 reps
  Freestanding Handstand Hold x 30 seconds (use assistance if needed)
  Double Unders x 30-40 reps
• B:
  Three rounds for time of:
  10 Power Snatches (60/45 kgs)
  20 Box Jumps (30″/24″)
  Rest exactly 5 minutes, and then…
• C:
  Three rounds for time of:
  15 Push Presses (60/45 kgs)
  15 Toes to Bar
  Rest exactly 5 minutes, and then…
• D:
  For time:
  Row 400 Meters
  20 Burpees Over the Erg
  Row 300 Meters
• E:
  Every minute, on the minute, for 12 minutes:
  Minute 1: 45 Second Plate Hold
  (hold the DB in a claw grip by the head of the Plate by your side)
  Minute 2: 10 GHD Sit-Ups
  Minute 3: 40 Wrist Curls (20/15kg barbell)
  (lay forearms on bench palms up and perform wrist curls)
• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down Run

• 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:
  Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
  Set 1: 50% of possible 3-RM x 5 reps
  Set 2: 75% of possible 3-RM x 3 reps
  Set 3: 85% of possible 3-RM x 2 reps
  Set 4: 90-95% of possible 3-RM x 1 rep
  Set 5: Test 3-RM
  Set 6 (optional): Exceed Set 5 weight for 3-RM
  Rest exactly 3 minutes between lifts
• WOD:
  Three rounds for time of:
  400 Meter Run
  10 Barbell Man-Makers
  (push-up, row left, row right, power clean, push press)

• A:
  Every minute, on the minute, for 10 minutes:
  Jerk x 2 reps @ 70-85%
  Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
• B:
  Every 3 minutes, for 15 minutes (5 sets) for times:
  15/10 Calories Row
  4 Power Cleans @ 70% of 1-RM Clean & Jerk
  4 Front Squats
  4 Shoulder to Overhead
• C:
  Ten sets of:
  Back Squat
  Set 1: 5 reps @ 60% of 1-RM
  Set 2: 3 reps @ 75%
  Set 3: 1 rep @ 85%
  Set 4: 3 reps @ 80%
  Set 5: 3 reps @ 85%
  Set 6: 2 reps @ 90%
  Set 7: 7 reps @ 75%
  Set 8: 7 reps @ 75%
  Set 9: 7 reps @ 75%
  Set 10: 7 reps @ 75%
  Rest exactly 2 minutes between sets.
  Set a clock…this should not take more than 30 minutes.
• D:
  Complete as many rounds and reps as possible in 8 minutes of:
  8 Strict Handstand Push-Ups
  8 Burpees

• 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 Strengh:
  Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work.
• WOD:
  Complete as many rounds and reps as possible in 7 minutes of:
  7 Toes to Bar
  14 Wall Ball Shots

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
  (focus on stabilizing your midline and maintaining a good vertical position)
  Minute 2: Strict Ring to Sternum Pull Ups x 6-8 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds (https://www.youtube.com/watch?v=UttTvJhYTp0)
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B:
  Every minute, on the minute, for 24 minutes:
  Minute 1: 30 Double-Unders + 10 Pull-Ups
  Minute 2: 10 Front-Racked Alternating Reverse Lunges (55/35 kgs)
  Minute 3: 12 Push Press (55/35 kgs)

SCORE ROUNDS COMPLETED

• C:
  Three sets of:
  Banded Glute Bridges x 25 reps @ 11X1
  Rest as needed
  Glute Ham Raises x 6 reps @ 20X1
  Rest as needed
  Supine GHD Straight Body Hold x 60 seconds
  Rest as needed

• 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.