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Strength & Skill

EMOM 12 (3 x rounds)
1: 5-7 strict HSPU/ Kipping
2: 10-12 russian push-ups / deficit push-ups
3: :30 handstand hold /Pike Hold
4. 5x Deadlift @ 50% of Wod Weight

Partner WOD: AMRAP 15 minutes
50 Deadlifts (102/70)
60/48 calories machine
50 GHD / V-ups

*Split reps as desired

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.