Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (heavy)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1
Station 2 – 100-Meter Farmer’s Walk
Station 3 – Front Leaning Rest on Rings x 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Air Squats
200 Meter Run

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

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.

Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.