Dynamic warm up #CoachesChoice
Then
3x
Core Holed
3x :60 bike (:10 hard)
:20s dead hang
:20s knee tuck hang
:20s handstand hold
1/1 Turkish get up
Score your favorite holiday treat **
Accessory 1

Tis the end of Squatober…
Look in the mirror,
Raise your hand,
And give yourself a huge high five.
4 weeks of daily grinding. . .

5 rounds
12 db RdL/deadlift (change foot positions each round)
9 db hang power clean/curl
6 STOH
200m run
Stay lightish
Focus on movement patterns and getting flow state
Oly - Waves
Every 1:15 x 15

3x use as warm up
60 single unders or 40 jumping jacks
12 ring rows
5 pike squats + walk out
WOD 1 Slight Work
4x for time and quality
:60 row
15 bench dips
20 leg lift overs 
7 each single arm kb push press

Accessory
2x can be part of warm up
10 KB upright row (single) 
10/10 single arm swing
5/5 kb pull through
2x
10-15 kb tricep extension 
10 kb pull overs deadbug 
10 kb push ups
3x landmine work
5/5 LM sit up

2x 
15/15 single leg tib raise
15 calf raise
5 pike squats 
5/5 mountain climber step up
Then…
Accessory
2x (light to medium )
10 kbs swings + 10 wide sumo deadlift
3x shuttle (10yd out and back = 1)
Then

Take them Poloroids!!

Strength
Pausing Back Squat :02 @ Bottom long enough for a photo
E2:30MOM
3@52%
3@57%
3/@62%
3@67%
3@50%
 

Strength
Back squat
Warm up
3-5@60%
2-4@70%
1-3@80%

Then choose your destiny
A) 4-4-4-4-5
B) 5-5-5-6
C) 7-7-7
D) figure it out

Warm up & Core
Build intensity as you go:
15:00 steady work
15/10 calories (alternate between equipment)
50yd carry