A.
Every 2 minutes, for 18 minutes (3 sets of each):
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

A.
Three sets of:
Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

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.