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1-k Row
6 Rope Climbs
Rest 2 min.

750-m Row
5 Legless Rope Climbs
Rest 2 min.

500-m Row
4 L-Sit Rope Climbs
Rest 2 min.

250-m Row
3 Rope Climbs

To be done 45 minutes before class

Power Clean
7 x 1
– Build to a heavy single for the day

Bench Press
7 x 2
– Build to a heavy triple for the day

Box Jump
7 x 3
– Build to a high triple for the day. Step down, no rebounds. Alternate through these movements for 7 rounds.
Do the gym programming (RX’d or competitor) for the day.

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.