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Strength & Skill: EMOM x 12 (6 rounds)

1: 6 strict pull ups (add to body weight if 6 reps is too light)
2: :45 sec weighted plank hold

WOD: 4 rounds for time
400m run
21 alt DB snatch
15 single arm overhead lunges
9 burpees over DB

DB= 22.5/15 kg

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.