A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

C.

In teams of three, complete five rounds each, for max reps, of:
Push-Ups
100 Meter Farmer’s Carry
Wall Ball Shots

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes

A.
Three sets of:
Strict Dumbbell Press x 10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds

B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups

A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

B.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed