Go Val!

A. Front Squat; build to a heavy set of 5 and do 4 more sets of 5 at that weight.
B. 3 rounds; every 5 minutes for 15 minutes:
Romanian Deadlift @31X1; 6-8 reps
DB Side Step-Up @21X1; 10-12 reps
Glute Ham Raise @2112; 10-12 reps

Notes:
A. The first set of 5 should be heavy but not maximal so that you can do 4 more sets at the same weight.  Coach may assign different types of squats and rep schemes as needed.
B. Prioritize tempo and form over load and volume.  Use the rep range to determine the weight.  for the step-ups, focus on alignment and using the top leg to do all the work, no pushing off the bottom foot or reaching down with the bottom foot.  Control the descent.  Scale GH raises to GHD Hip Extensions or supine single leg bridge at tempo.

Please post results to comments.

6AM mothers with the brother

A. 3 sets:
10-12 DB Step-Ups; rest 1 min
10-12 GH Raises; rest 1 min
B. For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

Please post results to comments

For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

Quick transitions

A. Snatch balance 2-2-2 (90% effort)

B. 3 Rounds as quickly as possible Not For Time of:
15 BB Over Head(OH) Squat
15ea Barbell(BB) Step Up (step up to a 90 degree angle)
15ea BB Lateral Lunge
15ea BB OH Lunges
15ea BB Reverse Lunges

C. Accumulate 60 seconds in an L-sit. Begin each attempt by raising toes to bar and then lowering to an L for the hold.