Part A: WOD

For Time:
7-5-3
Wall Facing Strict Handstand Push Up
1-1-1
Legless Rope Climb

-rest 3 minutes-

For Time:
9-6-3
Strict Handstand Push Up
3-2-1
Rope Climb (no jump)

-rest 3 minutes-

For Time:
15-12-9
Kipping Handstand Push Up
5-3-1
Rope Climb

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
*Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics-focused grinder with pure upper-body pulling and pressing volume and high-skill demands. The structure demands tight pacing, smart sets, and a focus on movement quality, especially under fatigue.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a sprint, especially after the more controlled earlier pieces. Aim to increase intensity as skill decreases.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Only go unbroken if this is your strength. Otherwise, break into two sets to avoid muscle failure.

Legless Rope Climb: Big jump and use your legs/hips to assist your arms up the rope. Be efficient and smooth on the way down to reduce time under tension.

Strict Handstand Push Up: Unbroken! Shake out the shoulders and make sure you are ready before going inverted.

Rope Climbs with NO Jump: Remember, legs before arms on the ascent. Try not to overrest between reps.

Kipping Handstand Push Up: Smooth! And use the kip to stay efficient and moving.

Rope Climb: Big jump, legs first and don’t hesitate between reps.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10RPE

Part C: Time dependent
2 Sets
5 Strict Ring Muscle Ups
– rest 60 seconds –
25 Russian Push Ups
– rest 60 seconds –
15 Strict 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.

Part A: WOD

10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

-rest 5 minutes-

10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 4-5
Minimum Rounds before scaling: 3+20

STIMULUS and GOALS
How to Pace: STEADY! focus on intentional pacing, body awareness, and effort modulation. This workout is about learning how to manage output, suffer, and stay mentally composed under different pacing scenarios.

How it should Feel: MUSCULAR ENDURANCE and some GASSY! Be controlled with intensity, move efficiently with a sense of restraint. You should be finishing breathing heavy, heart racing, and eyes on the floor. That’s the sprint.

WORKOUT STRATEGY & FLOW
Hang Power Snatch: Unbroken (at least to start)! Weight is light and should allow you to muscle or power without hesitation for a majority of the workout

Lateral Burpees over the Bar: Smooth and steady with a non-stop effort. The goal should be to keep these under 45 -seconds.

Toes to Bar: Unbroken is the goal but don’t be stubborn. Break into two quick sets if you feel the grip begin to blow up.

Wall Balls: Unbroken! Smooth and consistent reps while focusing on breathing and rolling out the shoulders.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

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.

Part A: WOD ONLY

1km Row/ Run/ Ski/ 60cal AB
1. 80m BW walking Lunge
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
2. 80x Goblet Squat 26/16kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
3. 80x Ring Row(Heavy)/ Pullups
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
4. 80x DB Bench Press/ Floor Press/ Pushups 22.5/15kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
5. 80x Hollow Hold V-ups/ Alt e.s/ GHD Situps/ MBall Situps

Die and stretch

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.

Part A: WOD

In an 9 minute window:
5-4-3-2-1
Snatch (80/55kg)
10-8-6-4-2 25m Shuttle Run/
Row 250-200-150-100-50mRow/ AB 16/12cal – 13/9Cal – 10/6cal – 7/3Cal – 4/2cal

-straight into-

AMRAP Snatches (50/35kg)

*Score time to finish snatches and Runs + AMRAP Snatch reps.

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
SCORE = number of snatches in the AMRAP portion after the couplet
Target Reps: 20-30+
Minimum Reps before scaling: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! This strength-endurance & barbell cycling under fatigue. Keep a controlled intensity (85%) for the first part, then push hard on the AMRAP.

How it should feel: MUSCULAR ENDURANCE and GASSY! Your legs and grip will be fatigued from the shuttle runs and heavy snatches, but you need to push into the AMRAP without burning out early.

WORKOUT STRATEGY & FLOW
Snatch: Moderate-heavy weight (under 90% of 1RM) where steady and consistent singles will be key to sustaining a consistent, non-stop effort. The second weight should be light (under 60% of 1RM), and we should still keep fast singles with a more aggressive turnaround between reps.

Shuttle Run: Aggressive and consistent pace with the focus on keeping breathing under control. Slow down the final shuttle run of each set before approaching the bar.

Part B: Strength & Skill

Clean and Jerk

5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk

Part C: Finisher
3 rounds of:
2 Legless Rope Climbs [begin seated on floor] 12 V Ups
6 L Rope Pull Ups

Complete all reps before moving on to the next skill.

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.

Part A: WOD

3 Sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row/ 300m Run/ 21/15Cal AB
-rest 3 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups/ Light band/ ring Row
10 Push Ups/ 5 x Strict Scaled
15 Air Squats

TARGET SCORE
Intended Workout RPE: 7.5 – 8.0 75-80% – moderate to moderate/high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic with muscular endurance demands, requiring sustained effort across all three sets. The goal is consistent pacing (75-80% effort), meaning you should push but never get close to redlining—you want to maintain the same time across all sets.

How it should Feel: CARDIO! Your heart rate will be elevated, but stay controlled and never let it reach a redline state. Upper body endurance will be tested, but pacing should keep movements manageable.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Unbroken would be great but dropping to singles is fine if its keeps you moving with intended stimulus.

Push Up: Break into 2-3 quick sets if fatigue starts to set in early.

Air Squats: Smooth and steady, don’t blow up your legs. Focus on controlling your breathing and relaxing the upper body.

Row: Approach with a moderate and steady effort, with the goal of finishing under 1:45. Breathe through the motion, and don’t death grip the handle.

Part B: Strength & Skill

Back Squat

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat

**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.

No Barbell Option:
Goblet Squat x 12-15
AB/ ROW x 30 – sec

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.

Part A: Strength & Skill

Squat Snatch

5 Sets (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch

No Barbell Option:
4+4 Alt DB snatches
30 Sec AB
x5-6 rounds

Part B: WOD

For Time:
50/40 Calorie Air Bike/ ROW
Total Bike seconds in Burpees to Bar (Example: If the bike takes 60 seconds, then you have 60 burpees to bar).

*Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps (i.e. 1:40 on the bike)
**You can use Assault Bike (Harder) or Row Erg (Easier).

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 7 minutes
Score Time for AB + row in sec. + plus total Burpee reps
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace:  SPRINT! Into PAIN CAVE and GRIND!!! This is a high-intensity sprint workout that tests your ability to push hard on the bike while managing fatigue for a burpee-heavy finish. The faster you complete the bike, the fewer burpees you’ll have to perform, making it a strategic balance between bike intensity and burpee capacity.

How it should Feel: PAIN!!! Push hard but smart on the bike—if you burn out too hard, the burpees will be brutal. If you go too slow, you’ll still have a ton of burpees but will have left energy on the table.

WORKOUT STRATEGY & FLOW
Bike: This will be hard to get across, but I want this fast and I want it to hurt (90%+). Without completely redlining, we want to get off in a controlled sprint (45-75 seconds).

Burpee to Target: Keep moving, that’s all we want, and it may take 10+ reps to finally get your legs somewhat back.

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.

Part A: WOD

2 Sets:

AMRAP 3 Minutes
40 Double Unders
3 Burpee Bar Muscle Ups/ 6x Burpee chest 2 bar

-Rest 2 minutes-

AMRAP 3 Minutes
10 Kettlebell Swings (32/24kg)
8m Handstand Walk / Wall Walk x 3

-Rest 2 minutes-

AMRAP 3 Minutes
16m Kettlebell Goblet Lunge (32/24kg)
10 Wall Facing Strict Handstand Push Ups/ Progression x 10

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Rounds each set: 3+ on workout 1 and 2, 2+ on workout 3
Minimum Rounds before scaling: 2 on workout 1 and 2, 1.5 on workout 3

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout consists of three 3-minute AMRAPs, repeated for two sets, focusing on a mix of gymnastics, skill, and strength endurance. The short time domain means you must move efficiently while managing fatigue across both sets. Keep transitions fast and minimize wasted time.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Each AMRAP should feel like a controlled sprint—pushing the pace but not redlining too early. Grip, shoulders, and core will accumulate fatigue, making set 2 tougher.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! No reason to break. Lay your jump rope down after every set.

Burpee Bar Muscle Up: Smooth And steady with an explosive kip. Try to keep these under 30 seconds

American Kettlebell Swing: Unbroken! It’s Heavier weight, but there are only 10 reps per sets, so be aggressive with the hips and breathe at the top of each rep.

Handstand Walk: Unbroken! It’s only 20ft. Ensure your shoulders are ready before kicking up.

Kettlebell Goblet Hold Walking Lunge: Steady and non-stop!

Wall Facing Strict Handstand Push Ups: Break early if needed (2-3 quick sets).

Part B: Strength

*Do a set every 2 minutes and 30 seconds.

5 Sets
5 Wide Grip Bench Press @7-8/10 RPE
*10 Deficit Push Up (2 inch) after each set.

**Rest as needed between sets.

** add 5x Wide Grip Pull UP/ Heavy Ring row between each set of Bench press

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.

Part A: WOD

5 Sets
250m Ski (OR Row)
35 Abmat Sit Up (OR 20 GHD Sit Ups)
10 Wall Facing Strict Handstand Push Ups
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 45 seconds
Time Cap each set: 3 minutes 45 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is strict gymnastics, midline endurance, and aerobic conditioning. The 1:1 rest ratio allows you to push hard each round, but the challenge will be maintaining strict HSPU and sit up efficiency as fatigue builds.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Shoulder, triceps and midline will take a beating while challenging your aerobic conditioning. Control your heart rate during and shake out the arms during the rest.

WORKOUT STRATEGY & FLOW
Ski: This should be a strong but controlled pace, don’t sprint and spike your heart rate. Goal is sub 54/60 seconds.

Sit Ups / GHD Sit Up: Smooth, consistent reps—avoid excessive speed to reduce lower back fatigue. Use the total body to avoid blowing up your core.

Wall Facing Strict Handstand Push Ups: Unbroken is the goal but break into 2 sets if needed to avoid burning out your shoulders early. Stay tight in the midline—fatigue will make these harder to maintain.

PART B: Strength & Skill

Build to 1 Clean and Jerk @73-75% 1RM Clean and Jerk

-Then-

3 Sets
1 Clean and Jerk @weight from above.
*Rest as needed Between sets.

PART C: Finisher
6-8 Rope Pullups L-sit
15 x V-ups
x3-4 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.

Part A: WOD

AMRAP 2 Minutes
12 Dumbbell Front Squats (2×22.5/15kg)
12 Dumbbell Deadlifts
Max Reps Bar Muscle Ups/ jumping progressions
-Rest 1 minute between sets-

*Complete sets until you accumulate 40 Bar Muscle Ups.

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 14 minutes (5 sets)
Time Cap: 20 minutes (7 sets)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This is a high-intensity, interval-based partner workout that requires Dumbbell efficiency, synchronized pacing, and strategic transitions to accumulate all the bar muscle-ups as quickly as possible. The goal is fast and smooth reps to preserve time for muscle-ups.

How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs and grip will be under constant attack in these sets. Communicate! Smart transitions and teamwork determine success.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: Unbroken every round—the goal is fast and smooth reps to preserve time for muscle-ups.

Dumbbell Deadlifts: Quick reps and sets! We’d love each partner to do 1 big set back and forth but 2 sets each is okay too. Hook grip them, lock in your back, and go!

Bar Muscle Ups: Try and aim for sets of 5+ to start back and forth. Communicate and keep transitions aggressive. If you need to do less, that’s okay, just be smooth and make your reps as flawless as you can!

Part B: Strength & Skill
9 sets
*Do a set every 3 minutes

5-8 Dumbbell Bench Press 8-9/10 RPE
3-6 Strict Pull Ups (weighted if need 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.

Part A: WOD

4 sets (1 set every 5 minutes)
250m Calorie Row
15/12 Calorie Echo Bike
8 Shuttle Runs (25m)

Subs:
60 Sec of:
KB Swings
Burpees
Wall Balls
DU’s

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic power and engine-building, designed to push your lungs, legs, and mental grit while demanding a strong, repeatable effort every round. With one set every 5 minutes, the goal is to stay aggressive and consistent across sets..

How it should Feel: CARDIO! You should feel like you’re working hard but in control. Fatigue will kick in on the middle rounds, especially in the legs and lungs—this is where pacing discipline matters. Final set is full send!

WORKOUT STRATEGY & FLOW
Row/Echo Bike: 80-85% to start on each machine and settle into a strong but sustainable pace. On the back half of each machine you can kick it up a notch. Sprinting too hard will crush your legs for the shuttle runs.

Shuttle Run: Stay light on your feet and push the pace here. Final push to a near sprint on the last 2-3 runs each round.

Part B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

PART C: 

3 Rounds

5 Strict Ring Muscle Ups/ False Grip Progressions
– rest 60 seconds –
20 Russian Push Ups
Rest 2min

STIMULUS and GOALS
How to Pace: PACE: We are building strength not as much capacity, but also trying to find our threshold.
How it should Feel: MUSCULAR ENDURANCE: Both strict and kipping will tax your pull and press.

WORKOUT STRATEGY & FLOW
Strict Ring Muscle Up: If stringing them together, go 7/10 RPE on round 1 so you have some strength left for the last round.
Russian Pushups: Keep core tight and press through the ground during turnover!

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.