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WOD: AMRAP 40 minutes
with a partner – I go – You go

Every 2 minutes:
8 Wall Balls
8 Deadlifts (40/30)
8 Power Cleans (40/30)
8 STOH (40/30)
max calorie row in remaining time

Switch partners every 2 minutes
Score is calories rowed

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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.