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Part 1:
Barbell Weighted Step Ups
4 – 4 – 4

Part 2: Open Prep
Pick a Skill —
Toes to Bar
Muscle Up
Chest to Bar Pullup
Perform 5-10 Reps EMOM
5min

Do Beyond Rx’d programming for the day.

Rest 10 minutes

10 Rounds for time:
10 calories Assualt Bike
4 Bar muscle ups

– Goal is to keep the muscle ups unbroken. 8-10 rounds is the score to shoot for.

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.