Strength
Single Arm Strict Press
Athletes warm up, then perform three hard sets per side, leaving roughly two reps in the tank.

WOD
As Far As Possible in 20 Minutes:
1 Pushup
1 Squat
2 Pushups
2 Squats
3 Pushups
3 Squats
Etc.

Strength
Arch/Hollow Roll
Athletes spend 5 minutes practicing, then perform 3 hard sets, alternating directions as space allows but making sure to go in both directions both arch>hollow and hollow>arch.

WOD
EMOM 18, alternating:
a) 10-15 Stationary High Knees + 10-15 Stationary Buttkickers + 2-3 x (5 Lateral Shuffles each direction)
b) 6-8 Plank Step-Ups + 2-4 Lateral Plank Steps each direction
c) 10-12 Cossack Squats, alternating

Strength
Tripod Dumbbell Row
Athletes warm up, then perform three hard sets per side, leaving roughly two reps in the tank.

WOD
5 Rounds for Total Reps:
1:00 Squat Thrusts
1:00 Dumbbell or Kettlebell Swings
1:00 Rest

Strength
Goblet Squat
Athletes perform 3-4 easy sets practicing the following:
-slow on the way down
-no pause at bottom, but no bounce/rebound
-at the top, stop JUST SHY of lockout to keep constant tension on quads

WOD
3 Rounds For Time:
50 Mountain Climbers (Left + Right = 1)
50 Reverse Lunges (Left + Right = 2)
20 Burpees

Strength
Bench Dip
Athletes warm-up with several easy sets, practicing technique,
then perform 3 hard sets, leaving 1-2 reps in the tank.

WOD
30-20-10 For Time:
Dumbbell Snatch, alternating
Box Clear Over