A.
Three sets for times of:
15/12 Calorie Row
12 Kipping Handstand Push-Ups to 4″/2″ Deficit
1 Legless Rope Climb FROM L-Seated Position
Rest 60 seconds

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C.
For time:
100 Double Unders
27 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders

D.
Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes

Followed by…

A.
Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

B.
Every 4 minutes, for 20 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 7 reps @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%

C.
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 2 minutes,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Three sets for times of:
12 Burpee Box Jumps (24″/20″)
50-Foot Handstand Walk
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

A.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk

B.
For times:
165/115 lb Power Snatch x 10 reps
Rest 2 minutes
135/95 lb Power Snatch x 10 reps
Rest 2 minutes
95/65 lb Power Snatch x 10 reps

C.
Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Set 4- 10 reps @75%
Set 5- 10 reps @75%
Rest 2-3 minutes

D.