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WOD:

40 Deadlifts
With time remaining of 5 minutes, perform AMRAP 10 Jumping Pullup + 10 Dips

40 Plate Good Mornings
With time remaining of 5 minutes, perform AMRAP 10 Jumping Pullup + 10 Dips

WOD:

60 Deadlifts (225/155lbs)
With time remaining of 5 minutes, perform AMRAP Muscle Up

50 Weighted Hip Extensions (10/15lb plate)
With time remaining of 5 minutes, perform AMRAP Muscle Up

WOD:

60 Deadlifts (275/195lbs)
With time remaining of 5 minutes, perform AMRAP Muscle Up

50 Weighted Hip Extensions (25/15lb plate)
With time remaining of 5 minutes, perform AMRAP Muscle Up

REST DAY
Remember: recovery is CRUCIAL!

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.