• Strength:
  Four sets of:
  Push Press x 3-5 reps
  Rest 90 seconds
  Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
  Rest 90 seconds
• WOD:
  For time:
  10 Wall Ball Shots (10/5kgs)
  1 Ring Dip
  9 Wall Ball Shots
  2 Ring Dips
  8 Wall Ball Shots
  3 Ring Dips
  …
  1 Wall Ball Shot
  10 Ring Dips

• 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.

• WOD:
  In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

  1200 Meter Row/ 1600m Run
  100 Barbell Ground to Overhead (elite 70kg/45kg, RX 60/35kg)
  200 Squats
  100 Burpees
  1200 Meter Row/ 1600m Run

  The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.

  * one person runs or rows at a time. One person can runs 800m and then the other person runs, or they can break it up into 400m tuns, but both partners have to do at least 1x400m run

  ** for Ground to Overhead, barbell weight should be suitable for both team members. Bar should be heavy enough that reps do not exceed 10 repetitions.

• 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.

• Skill and Strength:
  Every 3 minutes, for 24 minutes (8 sets) of:
  3-Position Snatch
  (high hang, mid-thigh, then floor)
  Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
• WOD:
  In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
  8 Deadlifts (100/70 kgs)
  8 Burpee Box Jump-Overs (24″/20″)

• 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.

• Conditioning:
  Five sets of:
  Dumbbell Shoulder Press x 4-6 reps @ 2011
  Rest 60-90 seconds
  Farmer’s Carry x 100 Meters
  Rest 60-90 seconds

  SCORE PRESS WEIGHT

• WOD A:
  Complete as many rounds and reps as possible in 4 minutes of:
  4 Strict Pull-Ups
  8 Push Presses (40/25kg)

  Rest 4 minutes, and then…

• WOD B:
  Complete as many rounds and reps as possible in 4 minutes of:
  15 Kettlebell Swings (32/24 kg)
  15 Push-Ups

• 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.

• Jeremy:
  Complete as many rounds and reps as possible in 4 minutes of:
  5 Hang Squat Snatch
  10 Burpees Over the Barbell
  (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

  Rest 2 minutes, and then…

• Ben:
  Complete as many rounds and reps as possible in 4 minutes of:
  10 Power Cleans
  20 Pull-Ups
  (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

  Rest 2 minutes, and then…

• Beau:
  Complete as many rounds and reps as possible in 4 minutes of:
  15 Box Jump-Overs
  30 Wall Ball Shots
  (Elite & RX = 24″/20″; Scaled = 24″/20″ Step-Overs Allowed)
  (Elite & RX = 10/7 kg; Scaled = 7/5kgs)

• 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.

• Strength:
  Take 10 minutes to build to a heavy-ish Front Squat, and then…

  Every 3 minutes, for 15 minutes (5 sets) of:
  Front Squat x 3-5 reps @ 30X1

• WOD:
  Every minute, on the minute, for 15 minutes (5 sets each):
  Minute 1: 10 Ring Dips
  Minute 2: 10 Toes to Bar
  Minute 3: 15 Kettlebell Swings
• Conditioning:
  Three sets of:
  Supine Ring Rows x 10 reps @ 2111
  Rest 30 seconds
  Side Plank x 45 seconds each side
  Rest 30 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.

• Strength:
  Take 20 minutes to build to today’s heavy Jerk
• WOD:
  In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
  3 Power Cleans (60/40 kg)
  6 Shoulder to Overhead (60/40 kg)
  9 Push-Ups

• 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.

• Gymnastics:

  Max time handstand hold
  Max time L-sit ring hold
  X 4 rounds

• WOD:

  In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
  10 Goblet Carry Alternating Reverse Lunges
  10 Burpees

  Each team will get three stations: one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

• 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.

• WOD A:
  For max reps:
  3 Minutes of Bar-Facing Burpees

Immediately followed…

• WOD B:
  12 Minutes to Establish today’s 1-RM Clean & Jerk

• 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.

• Strength:
  Six sets of:
  Back Squat
  Set 1: 3 reps @ 75-80%
  Set 2: 2 reps @ 80-85%
  Set 3: 1 rep @ 85-90%
  Set 4: 3 reps @ 80-85%
  Set 5: 2 reps @ 85-90%
  Set 6: 1 rep @ 90-95%
  Rest 3 – 4 minutes between sets
• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Toes to Bar
  10 Kettlebell Swings (24/16 kg)
  10 Wall Ball Shots (10/5kg)

• 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.