W-dynamic warm-up focus on shoulders and hips and lumbar area, good mornings, deadliest movement prep and hollow rocks
SK-3 x max hold handstand or 1 min each whichever is less to practice hollow body and handstand position
S-Deadlift 3×5 and add 10# from last training session
C-“Nancy” Five rounds for time of run 400 meters, OHS 15 reps 95/65. Scale load to support proper OHS form/depth and shoulder position.
M-again, work weakest link in your mobility(sound familiar?)