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5 rounds

1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats (Hold the plate out front and slightly up. Arms extended)
18 Plate Lateral Jump Overs

To be done 60 minutes before class

For time:
100 Wallball (30/20)

– Goal is to finish under 6 minutes with the best going just over 4 minutes. Compare to 11/7 and see how close you can get to your time when we did this with a lighter wall ball.

Deadlift
5-5-5-5-5
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.

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