Warm Up:
(Freaking) Squat Therapy (Air Squats and then Squats with the bar)

Mobility:
Sit in squat and push knees WIDE
Squat with feet on the wall
PNF Hamstring

Max Effort:
Front Squat
12 minutes to find 1RM
220 lbs [PR +10 lbs!]

I am supposed to note that I could have done 10 more pounds but coach had me stop. I hit a PR at 215 lbs and then 220 lbs and while he thought I had more in me, he wanted to me to stop on a positive and not miss a heavier lift. I couldn’t give a shit … I’m just so happy having improved the lift.

MetCon:
3x (8 minute cap)
10 Wall Balls @ 20 lbs
10 American Kettle Bell Swings @ 53 lbs
10 Dead Lifts @ 185 lbs
5 L-sit Pull Ups