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• Skill and Conditioning: Gymnastics:
  Every 90 seconds, for 18 minutes (3 sets of each):
  Station 1: Rolling Pistol or Roll to Candlestick x 10 reps
  Station 2: 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
  Station 3: 60 seconds of Hollow Body Hold
  Station 4: Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
• WOD:
  Three sets for max reps of:
  60 seconds of Burpees
  Rest 60 seconds
  60 seconds of Box Jump or Step-Overs
  Rest 60 seconds
  60 seconds of Push Ups
  (hold push-up position, row left, row right…repeat)
  Rest 60 seconds
  60 seconds of Toes to Bar
  Rest 60 seconds
  60 seconds of Ring Rows
  Rest 60 seconds

• A:
  Every minute, on the minute, for 12 minutes:

  Minute 1: Strict Handstand Push-Ups x 4-10 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

  Minute 2: L-Seated Dead Hang x 30-45 seconds (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

  Minute 3: Unbroken Double-Unders x 30-40 reps

  Same as last week…just want to see that everyone is improving and able to follow the progression.

• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Split Jerk
  (Pause for 3-4 seconds in the split jerk receiving position before recovering.)
  Rest 2 minutes
  Build over the course of the 8 sets.
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Set 4: 3 reps @ 85-90%
  Set 5: 3 reps @ 85-90%
  Set 6: 3 reps @ 85-90%
  Set 7: 3 reps @ 85-90%
  Set 8: 10 reps @ 75%
  Rest 2 minutes between sets.
  Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
• D:
  Every 8 minutes, for 24 minutes (3 sets) of:
  Row 1000 Meters
  20 Burpees Over the Erg
  20 Push Press (50/35kgs)

  Score rounds completed

• 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.