A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 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.

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B.
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots