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• Strength:
  Every 3 minutes, for 15 minutes (5 sets):

  Seated Shoulder Press x 6-8 reps

Use the time between sets to stretch calves and hip flexors.

• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:10 Strict Handstand Push-Ups

  10 Strict Pull-Ups

  20 Russian Kettlebell Swings

• A:
  Five sets of:

  Front Squat x 2 reps

  Rest as needed

  Load by feel here, most of you are still recovering from Murph on Friday , so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

• B:
  Every two minutes, for 20 minutes (10 sets):

  Hang Snatch + Snatch

  Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

• C:
  Five sets for times of:

  Row 500 Meters

  7/5 Muscle-Ups

  7 Overhead Squats (185/135 lbs)(85/65kg)

  Rest 3 minutes

• D:
  Three sets of:

  Single-Arm DB Row x 8-10 reps

  Rest as needed

  Glute-Ham Raises x 6-8 reps

  Rest as needed

  GHD Sit-Ups x 12-15 reps

  Rest as needed

• 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.