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10 rounds

2 Power Snatches (75+% 1RM)
AMRAP Double-unders for the remaining time in 1min.
Rest 1 minute

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

Rest 30 minutes

3 Rounds for time:
400m Run
12 Power Snatch (115/75)
6 Bar muscle ups

– Goal is to finish under 9 minutes. The bar muscle ups should be unbroken each round, so scale that number down to 3 if needed.

For time:
400m Odd object carry

– Goal is to find a heavy, awkward object and carry it 400m. Compare to 12/6, use a heavier object, carry it in a different style, or the same from last time and see if you can make it 400m.

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.