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Skill & Strength
Deadlifts
1 x 10 @ 50%
1 x 8 @ 55%
1 x 6 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
4 x 3 @ 80%

WOD: For Time

40-30-20
KB Swings 24/16kg
10-7-05
Ring muscle ups
Or RMU progressions

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.