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• Skill and Strengh:
  Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work.
• WOD:
  Complete as many rounds and reps as possible in 7 minutes of:
  7 Toes to Bar
  14 Wall Ball Shots

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
  (focus on stabilizing your midline and maintaining a good vertical position)
  Minute 2: Strict Ring to Sternum Pull Ups x 6-8 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds (https://www.youtube.com/watch?v=UttTvJhYTp0)
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B:
  Every minute, on the minute, for 24 minutes:
  Minute 1: 30 Double-Unders + 10 Pull-Ups
  Minute 2: 10 Front-Racked Alternating Reverse Lunges (55/35 kgs)
  Minute 3: 12 Push Press (55/35 kgs)

SCORE ROUNDS COMPLETED

• C:
  Three sets of:
  Banded Glute Bridges x 25 reps @ 11X1
  Rest as needed
  Glute Ham Raises x 6 reps @ 20X1
  Rest as needed
  Supine GHD Straight Body Hold x 60 seconds
  Rest as needed

• 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.