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AMRAP 10 min.

8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 Rounds for time:
100ft. Double KB overhead Lunge (53/35)
100ft. HS walk
– This will really challenge your positioning and technique when overhead. Try for as few breaks as possible.

3 Rounds for quality:
60s “T” Hold
-Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.

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.