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WOD:

30sec Assault Bike for Calories
30sec Rest
5 Rounds
30sec DB Push Press
30sec Rest
5 Rounds
30sec DB Lunges
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (45/25lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 45/25lbs)
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (55/35lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds

Part 1:

To be done 30 minutes before class
Push Press
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.

Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
30 Muscle ups (strict)
NOTE: Goal is to finish in around twice the time that 30 kipping muscle ups takes you. There is a 10 minute cap here, so get as many strict muscle ups as you can if you aren’t going to finish.

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.