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Back Squats
1 – 1 – 1

Front Squats
3 – 3 – 3

Overhead Squats
5 – 5 – 5

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

Rest 20 minutes

5 Rounds for time:
12 Toes to bar
12 Ring dip
12 Deadlift (225/155)
12 Strict HSPU

– Goal is to finish under 12 minutes, with great times under 10. The ring dips will heavily impact the HSPU, and this will really test your capacity with gymnastic pressing.

Rest 10 minutes

For time:
100 GHD Sit ups
– Compare to 1/9/2018. Once again, scale to 50 reps if you have not reached that many reps by 2 minutes. This will be harder because the toes to bar in the previous workout.

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.