Single Leg Squat Work
Shrimp Squat to Shin
Target: 5 reps/side (non-alternating)

Shrimp Squat
Target: 5 reps/side (non-alternating)

Static Pistol Hold with Counterbalance (Ideally 5-10lbs, but anything with a bit of heft to it works!)
Target: 0:30/side

Static Pistol Hold
Target: 0:30/side

Pistol Negative
Target: 5 reps of 0:10/side (non-alternating)

WOD
5 Rounds For Total Time:
10 Burpees
20 Jump Lunges, alternating (jump high!)
2:00 Rest

AMRAP 30:
10 Bench Dips or Push-ups
20 Butterfly Sit-Ups
400m Run

NOTES AND SCALING
Bench Dip: Aim for unbroken sets. Scale by lowering feet.
Sit-Up: Aim for unbroken sets. Scale to feet-anchored sit-up.
Run: For athletes who do not have running available, substitute:
--40 Stationary High Knees + 40 Stationary Buttkickers + 8 x (5 Lateral Shuffles each direction)

Skill / Strength
Snatch
10x2 on 1:30

WOD
3 Rounds For Time:
24 Deadlifts, 135#/95#
48 Air Squats
96 Double Unders OR 36 lateral hops over barbell

TIMECAP: 17:00

Strength
Pause Deadlift
5-5-5, 2x5
-0:03 pause directly below knees

WOD
3 Rounds For Time:
8 Squat Clean & Jerks, 135#/95#
48 Double Unders
600m/500m Row
TIMECAP: 15:00

Strength
Ring Row or Bodyweight Row
Warm up, then hit 1 near maximal set, leaving a rep or so in the tank. Then perform three sets of 1/2 of the initial set, rounded up.
Athletes should set the angle of their body so that the maximal set is in the 8-12 rep range.

WOD
3 Rounds For Time:
20 Dumbbell Snatch, 50#/35#, alternating
20 Goblet Box Step-Ups, 50#/35# to 24"/20"
20 Toes-to-Bar
TIMECAP: 18:00