Monday- Get It

Strength

Front Squats

15 min to Heavy 1 rep (w/good Form)

**Mobility- T-Spine Overhead w/roller and barbell

WOD

3 RFT

15 OHS (Wall facing Squats or empty bar) Rx (65/95) Rx+ (95/135)
30 Sit ups
45 Kettlebell Swings Rec (20/25) Rx (25/35) Rx+(35/55)
**lighter weight on KB than you usually do

Cashout

3 RFT

3/5/7 Reps of Toes 2 Bar OR Hanging Knee tuck (Goal is to string reps)
10/15/20 Supermans

Mobility

Extra

1. Max rep of Strict Deficit HSPU (Or DB Press)
2.  Max rep of Kipping Deficit HSPU
3.  Max rep of Strict HSPU

rest 3-5 minutes between each.

VOD

Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.
– 2 Chronicles 7:14 NLT