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WOD: 25 minute AMRAP
10x HSPU or 15/10x Pushups
12x Box Jumps (24/20)
14x Toes to Bar
16x Abmat Situps
200m Run

Strength & Skill
*Do a set every 1 minute and 30 seconds.

Clean off the Floor Front Squats
1 x Clean plus 5 x Front Squats 6.5/10
1 x Clean plus 5 x Front Squats 7/10
1 x Clean plus 5 x Front Squats 8/10
1 x Clean plus 5 x Front Squats 9/10

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.