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• WOD:
  Every 5 minutes, for 30 minutes (6 sets):

Row 600 Meters/ Run 800m
5 Thrusters (55/35kg)
10 Burpees Over the Barbell

Measure rounds completed

• Conditioning::
  Five sets of:
  45 seconds of Front-Leaning Rest on Rings
  Rest 15 seconds
  45 seconds of Face-Up Chinese Planks
  Rest 75 seconds

• A: €”Kinney”:
  Run 1600 meters
  15 Muscle-Ups
  15 Deadlifts (275/185 lbs)(125/85kg)
  Run 1200 meters
  10 Muscle-Ups
  10 Deadlifts (275/185 lbs)
  Run 800 meters
  5 Muscle-Ups
  5 Deadlifts (275/185 lbs)
• B::
  Three sets of:Strict Toes to Bar x 10 reps
  Rest 60 seconds
  Handstand Walk x 10-15 meters
  Rest 60 seconds

• 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.