Warm up(0:00-10:00)
10 walkouts
10 cal airdyne or jing

10 active spiderman
10 cal airdyne or jing

10 cossack squats
10 cal airdyne or jing

Mobility(10:00-15:00)
1:00 min wrist stretch
1:00 min front rack
1:00 min child's pose

Pointers/skill(15:00-25:00)
See board

Metcon(15)
AMRAP in 15 minutes

“Criss Cross”

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Opt(12)
1600m walk/run
3x8 bk ext
100 cal airdyne

Finisher
30 w-raise
15 side plank punch thru
60 alt toe touch
1:00 min hamstring stretch per