“Whether or not you win this thing, you’ve got to decide how you’re going to walk out of here when it’s all said and done. Because the game is GOING to go on. And there’s only one rule you’re going to need to know about: there are no second chances. There is only THIS moment and the next moment. Every one of these moments is a test that you get to take ONE time and ONLY one time. The clocks ticking, lets see what you’ve got…..” 10 Phrases SEAL Teams Simply Do NOT Accept (Nor Should YOU).

Watch—Basic Upper Body Mobility List with Kelly Starrett, from Mobility WOD.

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Yd Handstand Walk (level 3 practice free standing HS and controlled dismount)
25 Kipping Pull-ups (level 4 – chest to bar)
50 Push-ups
120 sec L-Sit
25/leg Pistols

Level 2
40 Strict NO kip Pull-ups (band assist if necessary)
40 Push-ups
60 sec L-Sit
40/leg Step-ups

Levels 0/1
40 Ring Rows
40 Box Push-ups
180 sec Plank
40/leg Step-ups

*3×60 seconds pike stretch ALL levels

Lift
Levels 2-4
5 x 5
Back Squat

Sets across at 75% (or 5# heavier than last 5×5)

Level 0/1
5 Sets
8 Double Kettlebell Front Squats
5 Plyo Step-ups