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4 rounds

1 min. Airdyne (Cals.)
1 min. Air Squats

2 rounds

2 min. Knees-to-Elbows
2 min. Ring Dips

1 round

4 min. Bar Muscle-ups
4 min. Double-unders

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

3 Rounds for quality:
15 Strict Toes to bar
5 Strict Muscle ups

-These muscle ups are extra important to practice, especially if you struggle with the muscle up workout on Tuesday.

Do the gym programming (RX’d or competitor) for the day.

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.