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• Skill and Strength:
  Every 2 minutes, for 16 minutes (8 sets):
  2-Position Clean
  (mid-thigh, and then from the floor)
• WOD:
  In teams of two, with only one person working at a time, perform 30 reps each for time of:60/45kg Ground to OverheadImmediately followed by…

  In teams of two, with only one person working at a time, perform 40 reps each for time of:

  Toes to Bar
  Partition your reps as you see fit.

• A:
  Every 90 seconds, for 18 minutes (4 sets):
  Interval 1: 1 Legless Rope Climb (15?)
  Interval 2: 6/4 x (Muscle-Up + 2 Ring Dips)
  Interval 3: Max Distance Handstand Walk in 45 Seconds

SCORE HANDSTAND WALK DISTANCE

• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time
• DT:
  Five rounds for time of:
  12 Deadlifts (75kg/50kg)
  9 Hang Power Cleans (75kg/50kg)
  6 Shoulder to Overhead (75kg/50kg)
  Rest until the running clock reaches 24:00, and then…
• D:
  For time:
  30 Burpee Box Jump-Overs (24″/20″)
  40 Toes to Bar
  30 Burpee Box Jump-Overs (24″/20″)
• Optional Additional Conditioning Session:
  This session is best performed 3-4 hours prior to or following today’s primary session.30-Minute Tempo Run
  Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

• 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.