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EMOM 4min
4 Strict Pullup
4 Strict Ring Dip

EMOM 4min
4 Bar Muscle Up

EMOM 4min
5 Wall Climbs

EMOM 4min
6 Toes to Bar
6 Ring Pushup

PART 1:

To be done 30 minutes before class

Hang Squat Snatch + Snatch Balance + Overhead Squat
7×1
– Seven attempts to establish the heaviest weight of the complex. Build up in weight each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 mins

4 rounds for individual times:
400m Run
– Rest 3 minutes between rounds

– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.

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.