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• WOD:
  In teams of three, complete five rounds each for time of:

Row 500 Meters / Run 800 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

• A:
  Three sets, not for time, of:
  Weighted Pistols x 4-6 reps
  Dip to Upper Arm Support x 5-6 reps
  Barbell Roll Outs x 10 reps

SCORE PISTOLS WEIGHT

• B:
  Every minute, on the minute, for 30 minutes:
  Minute 1: 30 Double-Unders + 8 Chest-to-Bar Pull-Ups
  Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
  Minute 3: 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (65/45 kg)
  I know you had been missing the burpee box jump-oers in these EMOMs, so they’re back. I’ll ease you into them over the course of the next few weeks.

SCORE PUSH PRESS / LUNGE WEIGHT

• C:
  Three sets of:
  Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
  (heavier than last week)
  Rest as needed
  Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
• D:
  Three sets of:
  Banded Glute Bridges x 45 seconds
  Rest 10-15 seconds
  Banded Lateral Leg Raises x 45 seconds
  Rest 10-15 seconds

• 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.