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WOD
For time:

20 Squat Cleans (55/35)
20 Russian Kettlebell Swings (24/16)
20 Ring Rows
15 Squat Cleans (60/40)
15 Russian Kettlebell Swings
15 Pull ups
10 Squat Cleans (65/45)
10 Russian Kettlebell Swings
10 Chest 2 Bar pull ups
5 Squat Cleans (70/50)
5 Russian Kettlebell Swings
5 Bar Muscle ups

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.