12th session of 20 reps back squats- THis will be tough if you were here yesterday
Coach led review of the overhead squat 20 perfect reps
Then
25 Air squats with a one second hold
2 empty bar sets of 10
3-4 sets of of 7-10 reps building up to your 20 reps
20 rep (5 pounds higher than last session.. 60 pounds heavier than week 1 if you didnt miss a day)

All Strength day

5×3 Front Squats- build to about 90 percent
5×5 Overhead squats Build up to your heaviest 3

Wod (if you want to after all of that)
With a partner- 9 minutes
8 Burpees
50 meter sled push
Switch

Warm Up,
Run 800 with a wall balls, do 30 good mornings with that wall ball
20 extremely light deadlifts.

Strength
5×5 Deadlifts adding each time, working to 80 or 90 percent of your 1rm

Partner up, we will run several heats of this. . this is only a 5 minutes sprint workout, Today is a great day for you to partner up with someone and count their reps for them. You will need two bars for this wod

Warm Up
5 Minute Row
Then 2 Rounds
10 wall balls
5 Box jumps
Run 100

Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod.  not a fan of this many box jumps but it is a benchmark workout.  Do step ups.. and I really encourage you to do step downs. Dont feel like jumping at all, but want to make this more challenging.. do weighted step ups.

Back squat day! 11th session almost there, over half way. should be creeping up on that 50ish pounds heavier than week 1
30 Wall Squats
2 set of 10 empty bar
3 Sets of 7-10 building to your 20 rep rep Weight
20 Reps!

Sunday Funday
Team of 2

Wod 1-10 Minutes
10 Synchronized dumbbell snatches
20 Pull ups split how you want
1 partner does 100m farmer walk while the other rests

Wod 2- 8 minute amprap- Split how you want
10 Deadlifts 225/185
40 Wall Balls

Wod 3- partner wod
6 Minutes
6 slam balls
6 burpees

Sprint this, split how you want.