In addition to the class WOD…

50 strict press in as few sets as possible 115/75
*if you take more than 6 sets then move on to next bit of work

Run 1 mile or Row 2k
50 wall balls 20/14
Rest 3 min
50 ring rows
Run 1 mile or row 2k

In addition to the class WOD…

14 min EMOM
2 hang squat snatch 155/105
and
1 rope climb

45 GHD sit-ups
45 hip ext

Spend 10 minutes working on a big weakness.

Spend 10 minutes working on posterior chain: for example
-hip ext
-back ext
-good mornings

Spend 10 min working on a new/relatively new skill.

-do a 10 min AMRAP that includes overhead squats.

In addition to regularly scheduled workouts add:

A) 10×50 unbroken double unders

B) 20 minutes of easy rowing.