A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
1000 Meter Row
400 Meter Run
40 Alternating Dumbbell Snatches

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall Ball Shots
12 V-Ups
12 Burpees

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.