• Conditioning:
  Five sets of:
  Dumbbell Shoulder Press x 4-6 reps @ 2011
  Rest 60-90 seconds
  Farmer’s Carry x 100 Meters
  Rest 60-90 seconds

  SCORE PRESS WEIGHT

• WOD A:
  Complete as many rounds and reps as possible in 4 minutes of:
  4 Strict Pull-Ups
  8 Push Presses (40/25kg)

  Rest 4 minutes, and then…

• WOD B:
  Complete as many rounds and reps as possible in 4 minutes of:
  15 Kettlebell Swings (32/24 kg)
  15 Push-Ups

• 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.

• Jeremy:
  Complete as many rounds and reps as possible in 4 minutes of:
  5 Hang Squat Snatch
  10 Burpees Over the Barbell
  (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

  Rest 2 minutes, and then…

• Ben:
  Complete as many rounds and reps as possible in 4 minutes of:
  10 Power Cleans
  20 Pull-Ups
  (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

  Rest 2 minutes, and then…

• Beau:
  Complete as many rounds and reps as possible in 4 minutes of:
  15 Box Jump-Overs
  30 Wall Ball Shots
  (Elite & RX = 24″/20″; Scaled = 24″/20″ Step-Overs Allowed)
  (Elite & RX = 10/7 kg; Scaled = 7/5kgs)

• 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 10 minutes to build to a heavy-ish Front Squat, and then…

  Every 3 minutes, for 15 minutes (5 sets) of:
  Front Squat x 3-5 reps @ 30X1

• WOD:
  Every minute, on the minute, for 15 minutes (5 sets each):
  Minute 1: 10 Ring Dips
  Minute 2: 10 Toes to Bar
  Minute 3: 15 Kettlebell Swings
• Conditioning:
  Three sets of:
  Supine Ring Rows x 10 reps @ 2111
  Rest 30 seconds
  Side Plank x 45 seconds each side
  Rest 30 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.

• Strength:
  Take 20 minutes to build to today’s heavy Jerk
• WOD:
  In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
  3 Power Cleans (60/40 kg)
  6 Shoulder to Overhead (60/40 kg)
  9 Push-Ups

• 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.

• Gymnastics:

  Max time handstand hold
  Max time L-sit ring hold
  X 4 rounds

• WOD:

  In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
  10 Goblet Carry Alternating Reverse Lunges
  10 Burpees

  Each team will get three stations: one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up 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.

• WOD A:
  For max reps:
  3 Minutes of Bar-Facing Burpees

Immediately followed…

• WOD B:
  12 Minutes to Establish today’s 1-RM Clean & Jerk

• 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:
  Six sets of:
  Back Squat
  Set 1: 3 reps @ 75-80%
  Set 2: 2 reps @ 80-85%
  Set 3: 1 rep @ 85-90%
  Set 4: 3 reps @ 80-85%
  Set 5: 2 reps @ 85-90%
  Set 6: 1 rep @ 90-95%
  Rest 3 – 4 minutes between sets
• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Toes to Bar
  10 Kettlebell Swings (24/16 kg)
  10 Wall Ball Shots (10/5kg)

• 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 15-20 minutes to build to today’s heavy Jerk
• WOD:
  Against a 2-minute running clock, complete:
  Row 300 Meters, Run 400m
  60/35 kg Push Press x max reps

  Rest 2 minutes between sets, and complete a total of four 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.

• WOD A:
  Against a 4-minute running clock, perform the following for max reps:
  Run 600 Meters
  Push-Ups x Max Reps

  Rest exactly 4 minutes, and then…

• WOD B:
  Complete as many rounds and reps as possible in 4 Minutes of:
  10 Box Jumps (24″/20″)
  10 Pull-Ups

  Rest exactly 4 minutes, and then…

• WOD C:
  Complete as many rounds and reps as possible in 4 Minutes of:
  5 Burpees
  5 Thrusters (50/30kg)

  Rest exactly 4 minutes, and then…

• WOD D:
  Complete as many rounds and reps as possible in 4 Minutes of:
  30 Double-Unders
  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:
  Three sets of:
  Deadlift x 6-8 reps @ 2011
  Rest 90 seconds
  Ring or Stationary Dips x 20-25 reps
  (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
  Rest 90 seconds
• WOD:
  Three rounds for time of:
  500 Meter Row/ Run 400m
  15 Hand-Release Push-ups
  25 Kettlebell Swings (32/24 kg)

  If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row/ 400m Run, Partner B jumps on and rows while partner A performs the push-ups and swings.

• 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.