Ahead of schedule

MWOD- standard (perfect stretch in place of Bulgarian Squat/Couch stretch)
Warm-up - Standard
WOD:

100 Feet Walking Lunge (no weight)

15 Pull-ups

30 Thrusters

45 Sit-ups

100 Feet Bear Crawl 

45 Sit-ups

30 Thrusters

15 Pull-ups

100 Feet Walking Lunge (no weight)

Post wod - Samson Stretch/cat scratchers/roll bits with lacrosse ball

Lift heavy things and jump

MWOD-
Dynamics-
5:30 - Squat Review and Front Squat
WOD - 21/15/9
Front Squat
box jumps
sit-up

6:30 -
SWOD - 3x3 Deadlift (establish a 3 rep max)
WOD - 5 RFT
5 DL (75-80% 3RM)
3 Hang Power Cleans
15 Burpees