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PART A: WOD

20min AMRAP

7 x Push Press BB 60/45kg/ DB 22.5/15kg
14 x Deadlift BB/ DB/ KB swings Heavy x 14
28 x DU
Run 100m/ 9/7Cal AB/ 150m Row

– Rest 60 Sec –

PART B: Gymnastics

3 Rounds of:
Max effort on each set of the following
Weighted Pullups 3-5 reps
Strict Pullup
Ring 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.