Warm up:
5 prisoner squats squats + 5 pass throughs (standing)
Over under down and back
5 high bar back squats + 5 pass throughs in 1/2 squat
Lunge + ankle mob down, walking figure four stretch back
5 OH squats + 5 Pass throughs in squat
Jog down, power skip back
5 OH squats with empty bar or training bar before starting first warm up set

Strength: Overhead Squat, 3-5 working sets
5 @ 50%, 5 @ 65%, 3 @ 70%, (3-5 x 5 @ 80%)

WOD: 10 min cap
DL (Rx 275/195, Scaled 185/125) – 10, 8, 6, 4, 2
DU’s – 100, 80, 60, 40, 20
*if able to DU’s but not consistently scale by doing 1/2 the reps (50, 40, 30, 20, 10). If performing singles, double the number (maximally) if appropriate.

Accessory: 3-4 Rounds
5 / side slow box step downs – SLOW
Straddle sit hamstring stretch
Calf stretch (both sides) 30 sec

Warm up:
2 Rounds
10 Straight leg raises (total)
10 Bridges with band around knees
2 Rounds (PVC or empty bar)
10 lunges
5 Back Squats
5 Good mornings
2 Rounds
5 Band pull throughs
3 max height squat jumps

Strength: Banded Rack Pulls
Warm up to a weight that is heavy, but can be pulled FAST!
12 min EMOM

WOD: 6 min EMOM
9 Power Snatches (BB 95/65)
18 Box step ups (DB 50/35)
27 DU’s

Accessory: 3 x 30 sec ea
Straddle sit
Loaded 1/2 kneeling ankle dorsiflexion

TWarm up:
10 sec hollow body hang
200m jog
5 Reps
-Inch worm +  Spiderman lunge with OH reach (ea side) + Downward dog calf stretch
3-5 Reps ea
-Beat swing with tight hollow / arch (no knee bend)
-Beat swing with knee bend
-Knee to elbow
Choose 1
-2 x 15 DU’s
-3 x 10 Penguin claps
-3 x 10 Singles (Big singles, fast singles, normal)

Strength: None

WOD: 40 min AMRAP
10 Burpees
20 TTB
30 DU’s (x 3 singles)
400m run
500m row

Accessory: 3 x 30 sec ea
Downward dog calf stretch
Couch stretch

Warm up: 3 Rounds
5 sec active hang
5 sec dip hold
5 sec squat hold
Jog to end of fence and back
Then 2 x 5 banded bench with bar and bands only before adding weight

Strength: 10 min EMOM – Banded Bench Press
55-65%, focus on speed up!

WOD: “Helen” 3 Rounds for time, 18 min cap
Run 400m
21 KB swings
12 Pull ups

Accessory: 3 x 12 ea
Chest fly + 30 sec pec stretch
Bent over posterior fly + 30 sec cross body stretch

Notes: Bench must be spotted! Bench weight may be adjusted, but should emphasize fast bar speed

Warm up: 
1 min plank
2 min bike (1 min easy, 1 min moderate)
1 min side plank (30 se ea)
2 min row (1 min easy, 1 min moderate)
1 min side plank (30 se ea)

Strength: Review L-sit skill

WOD: 30 min alternating EMOM
A) 8/6 cal bike 
B) 8/6 cal row
C) 10 sec ring L-sit*
*work on turn out if able

Accessory: 
2 x 400m weighted run or walk
Carry a med ball (20/40) or wear a weight vest if you have it. May opt for both if used to loaded carries. 
2 min diaphragmatic breathing