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100 Double-unders
15 Strict Pull-ups
80 Double-unders
20 Chest-to-Bar Pull-ups
60 Double-unders
25 Pull-ups

PART 1:
To be done 45 minutes before class

Thruster
10-8-6-4-2
– Use the heaviest weight possible on each set.

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
42-30-18
Wall ball (20/14)
GHD Sit up

– Goal is to finish under 7 minutes, with great times in the low 6’s. Go for unbroken, especially on the wall balls.

For quality:
Accumulate 5 minutes in a HS hold against the wall.

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.