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AMRAP 12 minutes:

20 KB Swing
10 Step Ups

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (24/20″)

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (30/24″)

Part 1:

To be done 60 minutes before class

Shoulder Press
2-2-2-2-2-2
– Build to a heavy double across the 6 working sets

Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.

Every minute for 10 minutes:
30 double unders + 5 Push jerks (185/125)

NOTE: Goal is to complete the work within each minute. Choose a weight that will let you do the push jerks unbroken on each round. The bar starts from the ground.

Part 2:

Do Beyond Rx’d programming for the day.

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.