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Strength & Skill
Bent Over Rows
5 x 5

WOD: For time
30 Pull ups
3 Rounds of Dumbbell DT
20 Chest 2 Bar
2 Rounds of DB DT
10 Bar Muscle-ups
1 round of DB DT

Dumbbell DT (2 x 22.5/15kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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.