Kanpai!

You want more?!!???!!!!! You desire a W.O.D but can't dig on your regular resource today? Come, son, I've got a treasure chest of Russian Gold to share with a select few. . .

Whiskey Oscar Delta
Joint Mobility to include KB/plate halos, 5 clockwise/counter
Pumps, 2 sets of 5, prying on odd numbered reps.
Do the milkshake*

Barbell Works
Sumo Dead-lift x 3 sets of 5
Military press x 5 sets of 3

Hanging Garden of Babylon
Wide Grip Pull Ups x 3 sets of 7, 5, or 3. Use whatever scheme your vessel would benefit from.

Turkish Get Up
3 reps each arm, keep it smart.

So today I trained the fit and trim and shoulder-tweaked Lady L. We went after a new drill today, and turned her proficient DL/Swing form onto a barbell for the first time. 75lbs, 2 sets of 5, and her Sumo style was stylin'. She came into it when I mentioned that her but had to drop a la Box Squat, or, and this is the entire point of this post, a hybridization of the squat and DL. She locked onto that verbal cue and the next 2 sets of 5 Sumos were dog-gone stinkin' delightful.

*The Milkshake, a joint mobility drill showed to me by Pavel at a recent RKC, requires that you press your flat and extended hands/wrists in front of you and shake vigorously. Not side to side hard core, just an agitating motion like that of a washing machine's gears, and quick like. When the user understates the gelatinous, unhooked feeling in their meat, they will know the meaning of fast and loose. it feels incredible once you grip this: The pec/front delt is going to be tight and short, but everything else can fall away from the bone and get relaxed via Good Vibrations.