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• Strength and Conditioning:
  Four sets of:
  Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
  Rest 60 seconds
  L-Sit x 30-60 second hold
  (if you cannot do this consecutively, accumulate the time)
  Rest 60 seconds

• WOD:
  Complete as many rounds and reps as possible in 5 minutes of:
  10 Pull-Ups
  10 Wall Ball Shots (10/6kg)

Then rest exactly 5 minutes, before completing…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Freestanding Hold x 20-30 seconds (use assistance if needed)
  Minute 2: Roll to Candlestick x 10 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B.1:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
  Minute 2: 5 Burpee Box Jump-Overs + 10 Push Press (55/35 kgs)
  Minute 3: 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

SCORE COMPLETED ROUNDS (1 – 21)

When the clock hits 21:00, perform…

• B.2:
  Three rounds for time of:
  8 Chest-to-Bar Pull-Ups
  9 Burpee Box Jump-Overs
  10 Push Press (55/35kgs)
  12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’€™s Carry)
• C:
  Three sets of:
  Anterior Loading Box Step-Ups x 8 reps
  (hug a heavy sandbag, D-Ball or med ball)
  Rest 20-30 seconds
  Banded Lateral Leg Raises x 45 seconds
  Rest 20-30 seconds
  Banded Hamstring Curls x 45 seconds
  Rest 20-30 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.