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Every 10min perform:
4 Muscle Ups
8 Deficit Handstand Pushups
12 Hang Power Snatch (95/65lbs)
Run 800m

PART 1:
Re-do of OPEN 17.2
As many reps as possible in 12 minutes:
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Toes to bar
8 DB power cleans (50/35)
-then-
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Bar Muscle ups
8 DB power cleans (50/35)

– Remember it’s in the bar muscle ups where you will make up some time. Refer to your splits from Friday on these and try to do smaller, faster sets. Quick set, quick break; keep these to a number you know you can always make.

Do not do Beyond Rx’d programming for the day.

PART 2:
Or, if you choose not to re-do the Open workout:

Do Beyond Rx’d programming for the day.

Rest 15 min

5 Rounds for time:
24 cal Row
16 Pull ups (chest to bar)
8 Shoulder to overhead (185/125)

– Goal is to finish under 15 minutes. Most of those shoulder to overhead sets should be unbroken, so scale the weight if needed to make that happen.

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.