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10 Rounds

200m Run
6 Weighted Pullup (55/35lbs)
5 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 min

5 Rounds
– in 3 minutes:
10 Front squat (185/125)
10 Box jump hurdles (24”/20″)
Max cal Row
– rest 3 minutes

– Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.

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.