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WOD:

3 Rounds

20 Fast Feet
10 Air Squats
4 Rounds
20 Parallete Jumps
10 Burpees
4 Rounds
25 Fast Feet
15 Air squats

WOD:

5 Rounds

20 Double Unders
10 Air Squats
5 Rounds
20 Parallete Lateral Jumps
10 Burpees
5 Rounds
25 Double Unders
15 Air squats

WOD:

5 Rounds

25 Double Unders
10 Air Squats
5 Rounds
25 Parallete Lateral Jumps
10 Burpees
5 Rounds
30 Double Unders
15 Air squats

Part 1:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

As many reps as possible in 5 minutes:

60 Deadlifts (275/185)
Max reps Muscle ups in remaining timeAs many reps as possible in 5 minutes:

50 Hip extensions (Hold a 25/15 plate)
Max reps Muscle ups in remaining time

NOTE: Goal is to get some muscle ups each time. If you are unable to hit at least 20 reps unbroken at the prescribed weight, lower it so you can get to the rings. I wouldn’t recommend doing sets of 20, though. Small, quicker sets will be the way to go trying to get 15-20 reps done each minute. Hopefully each time you can get to the rings before the 4 minute mark, or even 3 minutes if you are hustling.

Part 2:

Rest 10 minutes

For time:
75 GHD sit ups
NOTE: Goal is to finish these in under 3 minutes. Lower the reps to 50, if needed, so you can finish in under the 3 minutes.

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.