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• Skill and Strength:
  Take 10-12 minutes to work on Pistols or Pistol Progressions
• WOD:
  Every minute, on the minute, for 15 minutes (5 sets):
  Minute 1: 10 Toes to Bar
  Minute 2:€“ 15 Kettlebell Swings (32/24 kg)
  Minute 3:€“ 20 Goblet Hold Reverse Lunges -€“ Alternating Legs

Score rounds completed

• Strength:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Suggested loads per set (by %): 70, 80, 85, 90, 90+
• Lifting:
  Every two minutes, for 20 minutes (10 sets):
  Clean & Jerk x 2 reps @ 80-90% of 1-RM
• 2015 CrossFit Regionals Event 7:
  For time:
  15 Muscle-Ups
  1 Squat Clean (205/135 lbs) 90kg/61kg
  1 Squat Clean (225/145 lbs) 102/65kg
  1 Squat Clean (245/155 lbs) 111/70kg
  1 Squat Clean (255/165 lbs) 115/74kg
  1 Squat Clean (265/175 lbs) 120/79kg

• Rest & Recovery:
  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.