A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups

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.

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 5 Burpees + 15 Dumbbell Thrusters
Station 2 – Supinated-Grip Strict Pull-Ups x 12 reps
Station 3 – 60 Seconds of Assault Bike (or Row) @ 85-90% effort
Station 4 – Single-Arm DB Rows x 8 reps each arm
Station 5 – 45 Seconds of Side Plank (each side)