• 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.

• WOD:
  In teams of two, you and your partner move through five stations trying to score as many reps as possible in the following movements:

  60 seconds of Kettlebell Swings
  60 seconds of Rest
  60 seconds of Push-Ups
  60 seconds of Rest
  60 seconds of Box Jump Overs
  60 seconds of Rest
  60 seconds of Burpees
  60 seconds of Rest
  60 seconds of Anchored Sit-Ups
  60 seconds of Rest

  One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

• 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:
  Bench Press x 6-8 reps @ 20X0
  Rest 15-20 seconds
  Dynamic Push-Ups x 10-12 reps @ 10X0
  Rest 2-3 minutes
• WOD:
  Against a 4-minute running clock, perform the following:
  Row 500 Meters, Run 800m
  20 Wall Ball Shots 10kg/5kg
  Pull-Ups x Max Reps

  Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

• 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.