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5 Rounds

Min 1: 20/15 Cal Row
Min 2: 12 Handstand Pushup
Min 3: 50 Double Unders
Min 4: 6 Muscle Ups

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3

– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/16/2017 and try to go heavier.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

For time:
100 Lunges (BW/.75BW)

– Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.

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.