A.
For time:
50 Calories of Assault Bike
100 Double-Unders
40 Calories of Assault Bike
80 Double-Unders
30 Calories of Assault Bike
60 Double-Unders

Rest until the running clock reaches 20:00, and then…

B.
When the running clock reaches 20:00…

For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Rowing
20 Burpees Over the Erg
30 Calories of Rowing
15 Burpees Over the Erg

C.
Spend 15-20 minutes doing breathing work and stretching,

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 75-80%
(rest 10 seconds between singles)

B.
For time:
400 Meter Run
15 Dumbbell Burpee Box Step-Over (50/35 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee Box Step-Over
400 Meter Run

C.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – 30 seconds of Toes-to-Bar + 30 Seconds of Strict Handstand Push-Ups

A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%

B.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

C.
“14.4 on the Clock”

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.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes,