Warm up(8)
30s slow row + 30s active spiderman
30s mod row + 30s slow air squats
30s moderste to fast row + 30s active dive bomb

Mobility (7)
Front rack + squat mobility
Couch stretch-1 min per
Front rack-1 min per or 2 total

Focus points(12)

Dry run(6)

Metcon(25)
"Fire Alarm"
3rds of bergeron beep test
50/35 cal row
3rds of bergeron beep test
50/35 cal row
3rds of bergeron beep test

bergeron beep test consist of the following :
7 thrusters 75/55
7 pull ups
7 burpees
stimulus-light and fast

rest for 5 mins

Optional(12)
Strength
box squat 4x3 moderate to hvy across
Conditioning
5x100m hill sprint

Finisher
60 rtw
30 t-raise
30 band pull aparts
1 min hip opener