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Strength & Skill:

Strict pull ups
Three sets of:
5 x Wide Grip Pronated Pull-ups
Rest 45 seconds
5 x Medium Grip Pronated Pull-ups
Rest 45 seconds
5 x Narrow Grip Pronated Pull-ups
Rest 45 seconds
5 x Medium Grip Supinated Pull-ups

WOD: 6 rounds for time
8 Ring Dips
8 Power Snatches (50/35)
30 Double-Unders

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.