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• WOD:
  Every 6 minutes, for 30 minutes (5 sets):
  Run 400 Meters
  12 Overhead Squats (70/50kg)
  12 Chest-to-Bar Pull-Ups
  12 Box Jump-Overs (24″/20″)

  Score rounds completed

• Conditioning::
  Three sets of:
  Supine Ring Rows x 10-12 reps @ 2111
  Rest 60 seconds
  Face-Down Chinese Planks x 60 seconds
  Rest 60 seconds

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Strict Toes to Bar x 6-8 reps @ 3110
  (these should be slow and controlled)
  Minute 2: Handstand Hold x 45 seconds
  (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
  Minute 3: Unbroken Double-Unders x 40-50 reps
• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Power Jerk + Split Jerk
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Rest 2 minutes
  Build over the course of the 8 sets.
• C:
  One set of:
  Strict Overhead Press x 10 reps @ 65-70% of 1RM
• D:
  Every 12 minutes, for 24 minutes (2 sets) of:
  Run 800 Meters
  15/10 Muscle-Ups
  Run 800 Meters

  If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

• 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.