Oh joy of joys ... it was a front squat kind of morning at the box.

Warm Up:
2x
10 Jumping Squats
10 Front Squats (45 LBs bar)
10 HellifIknows

Mobility:
Pain ball spine
Pain ball gluteus

Max Efforts:
1 Rep Max Front Squat*
185 LBs

*I had to try for a new 1 rep max with bands on the bar ... Purple band with oner knot used.

MetCon:
4x
8 Front Squats (135 LBs)
10 Toes to Bar (kipping allowed)
12 Russian Kettle Bell (70 LBs)