• Strength & Skill:
  Front Squat
  * Set 1: 50% of possible 1-RM x 5 reps
  * Set 2: 75% of possible 1-RM x 3 reps
  * Set 3: 85% of possible 1-RM x 1 rep
  * Set 4: 90-95% of possible 1-RM x 1 rep
  * Set 5: Test 1-RM
  * Set 6 (optional): Exceed Set 5 weight
• WOD:
  Two sets for times of:
  Row 500 Meters
  30 Ring Dips
  20 Toes to Bar
  Rest 4-5 minutes between sets

• 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:
  Four sets of:
  Push Press x 2-4 reps
  Rest 60 seconds
  Plank from Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  4 minute EMOM for 16 minutes (4 sets)
  Work for 2 minutes, rest 2 minutes

  15 pull-ups
  Max rep thrusters

  Score max rep thrusters in the 2 minute window, then rest 2 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.

• Strength:
  Weighted pull-ups x 3-4 reps
  Rest 10 – 15 seconds
  Unweighted max rep pull-ups
  Rest 3 minutes
• WOD:
  15 minute AMRAPRun 400m / Row 300m
  then:

  15 ring rows
  20 box jumps
  200m run / 150m row

• 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:
  Five sets of:
  Against a 3 minute running clock, complete as many rounds and reps as possible of:
  20 Pull-Ups
  30 Push-Ups
  40 Sit-Ups
  50 Squats

  Rest 3 minutes between sets, and pick up the next set where you left off.

• 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.

• 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 1:
  Every 4 minutes, for 20 minutes (5 sets) of:
  Clean x 1.1.1.1 (rest 10 seconds between singles)
  Rest 30 seconds
• Skill and Strength 2:
  Strict Handstand Push-Ups x max reps
• WOD:
  Three rounds for time of: 70/50kg
  15 Deadlifts
  12 Hang Power Cleans
  9 Front Squats
  6 Jerks

• Strength:
  Four sets of:
  Push Press x 2-4 reps
  Rest 60 seconds
  Plank from Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

  10 Kettlebell Swings (32/24 kg)
  Max Reps of Thrusters (40/25 kgs)
  Rest 60 seconds between sets.
  Score is max number of thrusters completed during the workout.

• 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 18 minutes (6 sets):
  Snatch Balance + 3 Overhead Squats
  Build to today’s heaviest snatch balance + 3 overhead squats.
• WOD:
  For time:
  12 Power Snatches (55kg/35kgs)
  12 Box Jumps (30″/24″)
  9 Power Snatches
  9 Box Jumps (30″/24″)
  6 Power Snatches
  6 Box Jumps (30″/24″)
  Run 600 Meters

• 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 12-15 minutes to build to 85-90% of your 1-RM Back Squat
  and then…

  Three sets of:
  Back Squat x 3 reps @ 85-90% of your 1-RM
  Rest 60 seconds
  Single-Arm Dumbbell Row x 10-12 reps @ 2111
  Rest 60 seconds

• WOD:
  For time:
  Row 1000 Meters/ 1600m run
  followed immediately by . . .
  Three rounds of:
  30 Double-Unders
  20 Kettlebell Swings (32/24 kg)
  10 Strict Handstand Push-Ups

  Time cap = 15 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.

• Strength:
  Every 3 minutes, for 15 minutes (5 sets):
  Push Press x 3-5 reps

Goal is to establish today’s 5RM.

• WOD:
  Every minute, on the minute, for 16 minutes:
  Even minutes: 10 Burpees
  Odd minutes: 5 Power Cleans

(use the heaviest weight you believe you can successfully handle)

SCORE ROUNDS COMPLETED (1 – 16)

• 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 and Conditioning:
  Three sets of:
  Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
  Rest 60-90 seconds

  Turkish Get-Ups x 2-3 reps each arm
  Rest 60-90 seconds

  Side Planks x 30-45 seconds each side
  Rest 60-90 seconds

  SCORE COMBINED LUNGE AND TURKISH GETUP WEIGHT

• WOD:
  Complete as many rounds and reps as possible in 5 minutes of:
  Burpees x 5 reps
  Goblet squats x 10 reps 32/20kg
  Push Press x 15 reps
  50/35kg
  Rest two minutes and then repeat.

• 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.