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PART A: Strength & Skill

12 min AMRAP

9 x Double DB Deadlift
7 x Double DB Front Squats
5 x Double DB Push Press

*use DB or KB
** Barbell if no DBs/KBs left
RX DB 2×25/17.5
BB 60/45kg (RX+)

PART B: WOD

21-15-9
DB Thruster
Toes 2 Bar
220m Run/ 250m Row/ 16 Cal AB

*Scale to 1x DB or KB lighter
** Sub V-ups or GHD or Alt Hands to Toes for T2B

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.