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• Skill and Strength:
  Every 2 minutes, for 18 minutes (3 sets of each):
  Station 1: Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
  Station 2: Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
  Station 3: L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
• WOD:
  Four sets of 3-minute sprints of either:
  
  Cindy:
  5 pull ups, 10 push ups, 15 squats
  Mary:
  5 Handstand Push-Ups
  10 Pistols (alternating legs)
  15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down Run

• A:
  Three sets, not for time, of:
  Bar Muscle Ups x 3-6 reps
  Freestanding Handstand Hold x 30 seconds (use assistance if needed)
  Double Unders x 30-40 reps
• B:
  Three rounds for time of:
  10 Power Snatches (60/45 kgs)
  20 Box Jumps (30″/24″)
  Rest exactly 5 minutes, and then…
• C:
  Three rounds for time of:
  15 Push Presses (60/45 kgs)
  15 Toes to Bar
  Rest exactly 5 minutes, and then…
• D:
  For time:
  Row 400 Meters
  20 Burpees Over the Erg
  Row 300 Meters
• E:
  Every minute, on the minute, for 12 minutes:
  Minute 1: 45 Second Plate Hold
  (hold the DB in a claw grip by the head of the Plate by your side)
  Minute 2: 10 GHD Sit-Ups
  Minute 3: 40 Wrist Curls (20/15kg barbell)
  (lay forearms on bench palms up and perform wrist curls)
• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down 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.