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• WOD:
  In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a team)

50 Strict Pull-Ups

100 Push Presses (45/30kg)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (45/30kg)

50 Strict Pull-Ups

Run 800 Meters (as a team)

Work in teams spreading the workload as needed. Both partners run together at the beginning and end together running. You may not start the work until your partner is at the next work station. Clock ends when both partners are in from the run.

• A:
  Six sets of:

  Drop Snatch x 1 rep

  Rest as needed

  Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

• B:
  Six sets of:Strict Shoulder Press x 3 reps

  Rest as needed

  Build over the course of the six sets to something heavy for a triple.

• C:
  Muscle-Up Volume Testing

  For max reps:

  90 seconds of Muscle-Ups

  Rest 60 seconds

  60 seconds of Muscle-Ups

  Rest 60 seconds

  30 seconds of Muscle-Ups

• D:
  Three sets of:Bent-Over Barbell Row x 6-8 reps @ 2110

  Rest as needed

  Glute-Ham Raises x 6-8 reps @ 2011

  Rest as needed

  Nose-to-Wall Handstand Hold x 45-60 seconds

  (nothing touches the wall but the tips of your toes and your nose)

  Rest as needed

• Optional Additional Conditioning Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.Three sets of:

  Run 1600 Meters @ 85% of your 1600 meter PR pace

  Rest 3 minutes

• 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.