Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Olympic wall squat (w/ band) 4 (glorious) minutes.
2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
3. Back squat 5-1-5-1-5-1-5-1. Squat 5 reps at a given weight, then squat a single rep at a weight about 20% heavier. Go up in weight on every subsequent set. End with the heaviest single you can handle today.
4. "The Diamond Age" For time: Row Push-ups Row
LIII: 1k rows, 100 push-ups LII: 1k/750m rows, 75/50 push-ups LI: 500m rows, 4 x 10 push-ups, rest as necessary between sets
5. With time remaining, August mobilizations. Have fun!