The only way you can adapt on the fly is to open your brain enough to be able to do so.  Habits and rituals are important until they become a crutch.  If you can perform or do what you need to do because your ritual wasn't performed, then you aren't as "fit" in that task as you think you might be.  True "Fitness" (in any task, not just working out) means you are ready to go at any time.  The pre-rituals just make you that much more ready, but it isn't a make-or-break thing.  If you have been training or practicing appropriately then you will be ready to do what you can do.  So then just say GO! :)

FEEL THE BURN!!! 

___________________

INFERNO WARM UP X 2

Complete the following: 

.

.

Dead Lift

15 min EMOM:

.......3 reps @ 75%1RM

.

.

then...

.

.

For Time:  (12 min Limit)

.......30 reps Front Squats (225/155, 65%1RM, wt to get 12-16UB)

.......20 reps Hang Power Clean (same wt)

.......10 reps S2O (same wt)

*no racks

.

.

MWOD:   roll out the low back, banded hamstring work, lacrosse ball the traps and first rib