Warm up(0:00-10:00)
200m run
then
10 walkouts
10 down dog w/foot pedal

10 walking samson
10 active dive bombers

10 walking cradle
10 knuckle draggers

Mobility(10:00-15:00)
1:00 min pigeon per
:30 sec chest stretch per
1:00 min elevated child's pose

Pointers/Skill(10:00-15:00)
Shuttle runs-touch at each point

Bmu, c2b, pull ups-long hollow body, use hips. Choose movement that fits your skill level.

Burpees-full range of motion, full hip extension, chest touch floor.

Metcon(18)
Amrap 3
10-ten meter sprints
5 bmu, c2b, pull ups, rimg rows
Max rep burpees in time remaining

Rest 3:00 minutes

Amrap 3
10-ten meter sprints
5 bmu, c2b, pull ups, ring rows
Max rep hspu, hrpu in time remaining

Amrap 3
10-ten meter sprints
5 bmu, c2b, pull ups, ring rows
Max rep burpees in time remaining

Score=reps

Opt(12)
Strict press-wk 4 deload

FTFloat
20 ghdsu
20 strict pull ups
20 strict hspu

1600m walk/run
Tabata row

Finisher
30 scap pull ups
30 band pull aparts
50 slow bicycles
50 bicycles
1:00 min sh distraction
1:00 min bf stretch