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WOD: For time
10 KickBacks
15 MB Situps
20 each side MB/DB Goblet Squats
25 each side alt DB snatches (22.5/15kg)
10 Burpees
15 MB Situps
40 MB/DB Alt Reverse Lunges
50 Single Arm DB Thrusters

10x (1x Burpee + 1 x Pushup)
15 MB Situps
40 Alt Jumping Lunges
50 Single Arm DB Hang Squat Cleans

10 Burpee Jumping Pullup
15 MB Situps
40 Jumping Squats
50 Single Arm DB push press

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.