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Strength & Skill

EMOM (x9)
1: 9 Arch to Snap Support
2: 9-12 Heel Box Strict Ring Dips
3: 9-12 Chin ups on Rig

WOD: 2 Rounds
15m handstand walk / 5 wall walks
15 Toes 2 Bar
15m double KB/DB Front Rack Walking Lunges (20/16)
15 Toes 2 Bar
15m handstand walk / 5 wall walks

Rest 1:1 between sets

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.