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2 Rounds for Time
21 Deadlifts (60/40)
15 Bar facing over the bar Burpees
9 Power Cleans

2 Rounds for Time
21 Shoulders to Overhead (60/40)
15 Cal Assault or Row/200m Run
9 Squat Cleans

2 Rounds for Time
21 Back Squats (60/40)
15 kick backs
9 Ground to Overhead (C&J)

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.