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• Skill and Strength:
  Four sets of:
  Front-Foot Elevated Split Squat x 6-8 each leg
  Rest 60 seconds
  Ring Push-Ups x 8-10 reps
  Rest 60 seconds
• WOD:
  Four sets for max reps against a 3-minute running clock of:
  Run 300 Meters
  Max Reps Barbell Man-Makers (55/35 kg)
  (push-up, power clean, push press)
  Rest 2 minutes

• Strength:
  Deadlift x 3 reps (with PERFECT posture and mechanics)
  * Set 1 – 50% of possible 3-RM x 5 reps
  * Set 2 – 75% of possible 3-RM x 3 reps
  * Set 3 – 85% of possible 3-RM x 2 reps
  * Set 4 – 90-95% of possible 3-RM x 1 rep
  * Set 5 – Test 3-RM
  * Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’€™re willing to damage yourself.

• WOD:
  For time:
  20 Overhead Squats (60/45 lbs)
  30 Kettlebell Swings (32/24 kg)
  40 Wall Ball Shots (10/7.5kg)
  50 Double-Unders
  50 Calories of Rowing on Concept 2
  50 Double-Unders
  40 Wall Ball Shots
  30 Kettlebell Swings (32/24 kg)
  20 Overhead squats (60/45)

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

• 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.