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AMRAP 20min

15 Back Squat (115/75lbs)
12 Burpee
9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)

PART 1:
To be done 30 minutes before class

Back Squat
3-3-3-3-3
– use the heaviest weight possible on each set.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups

– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU.

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.