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• Skill and Strength:
  Four sets of:
  Romanian Deadlift x 6 reps @ 4011
  Rest 30 seconds
  Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
  Rest 30 seconds
  Nose-to-Wall Handstand Hold x 60 seconds
  Rest 30 seconds
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  12 Russian Kettlebell Swings (32/24 kg)
  12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

• A.1:
  Against a running clock, complete the following gymnastics skills:
  0:00 to 3:00
  Establish a 2RM Weighted Chest-to-Bar Pull-Up
• A.2:
  3:00 to 6:00
  Establish a Max Effort L-Sit
  (as many attempts as you’d like, but only score your best attempt)
• A.3:
  6:00 to 9:00
  Establish a Max Effort Handstand Walk
  (as many attempts as you’d like, but only score your longest walk)
• B:
  For time:
  Run 1200 Meters
  63 Kettlebell Swings
  36 Pull-Ups

  Rest until the running clock reaches 15:00, and then…

• Helen:
  3 Rounds for time:

  400 meter run
  21 Kettlebell swings
  12 Pull-ups

• C:
  Complete as many rounds and reps as possible in 15 minutes of:
  Row 1000 Meters
  100 Double-Unders

• 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.