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2 Rounds:

50 Wall Ball
20 Lying Toes to Bar
15 Box Dips

For time:

120 Wall Ball (20/14lbs)
60 Toes through Rings
30 Ring Dip

For time:

120 Wall Ball (20/14lbs)
60 Toes through Rings
30 Strict Ring Dip

Part 1:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

For reps:
Tabata deadlift (315/205)

NOTE: Goal is to get 50+ total reps. The weight should be about 65% of your 1RM, so lower it if necessary. If you do not get at least 40 reps you had a weight that was too heavy.

Part 2:

For time:
10 legless rope climbs (15ft.)
NOTE: Start from the seated position each time. Goal is to not exceed 10 minutes to complete these.

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.