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5 Rounds

1min Plate OH Hold (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs

To be done 45 minutes before class

Front Squat
10-8-6-4-2
– Use the heaviest weight you can for each set

“AGOQ 3”
For time:
21-15-9
Shoulder to Overhead (135/95)
Chest to bar Pull ups

Do Beyond Rx’d programming for the day.

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.

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

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.