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Mindset:

“It takes a strong fish to swim against the current. Even a dead one can float with it.”
–John Crowe

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Nutrition:

Counting your food if not an elite athlete with a specific mission: to accurately figure your true structural and functional fuel needs (and hence to achieve your goals) it’s far more effective to look at a much larger span of time, like a few weeks, and aim for an “average” consumption instead of your day to day. This means it is okay to live a little and enjoy life.

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Movement:

A. MWOD:
Crossover Activation Row (8 reps, 2 sec pause at end range)
Crossover Activation Reverse Fly (8 reps, 2 sec pause at end range)
Crossover Activation Pull Down (8 reps, 2 sec pause at end range)
Hamstring stretch 1 min ea side

B. Weightlifting:
15 min
3 x 5 Deadlift @ 80% recent 1RM
*Quick singles (no touch and go). No reverse grip.
*If you do not have a 1RM or its more than 1 year old, work up to something heavy for 5

C. WOD:
For Time:
1000m row
20 deadlifts (same weight as above)
*Reverse grip/ touch and go are ok

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Recovery:

Crossover Recovery Row (10 reps, 6 sec negative)
Crossover Recovery Reverse Fly (10 reps, 6 sec negative)
Crossover Recovery Pull Down (10 reps, 6 sec negative)
Foam roll legs