Warm up(0:00-10:00)
:30 seconds easy bike 
:30 seconds active spidermans 
:30 seconds air squats to medicine ball

:20 seconds medium bike 
:20 seconds active samson 
:20 seconds front squats with medicine ball

:15 seconds hard bike
:15 seconds mountain climbers 
:15 seconds medicine ball thrusters

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(10:00-12:00)
2:00
In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.

Skill/Teaching(12:00-30:00)
Ball high
1. When doing large sets of wallballs we tend to drop our arms as we get into the higher reps. This causes a greater distance for the ball to travel. Practice keeping the ball high in the front rack position.

Squeeze and breathe
2. Squeezing the glutes at the top will ensure that hips are fully extended. When the ball is in the air, it gives us the opportunity to breathe out. Focusing on breathing will allow us to hold on for larger sets.

Prepping the movement once more, placing the ball down between each repetition:

5 Front Squats (focus on ball high) 
5 Push Press (focus on breath) 
5 Wall Balls (focus on squeezing glutes)

Deadlift
These drills are to be completed with an empty barbell, placing it back down to the floor between drills to preserve grip and quality of instruction.

Drill #1 – Hip Hinge 
5 Hip Hinges (pockets to top of knees)
Working top down here.

Drill #2 – Bottom Up 
5 Floor Pulls (mid-shin to top of knees) 
This time working bottom up. Great opportunity to focus on keeping the bar close and having the hips and shoulders rise at the same time.

Drill #3 – Full Deadlift
With empty barbells, work through 5 reps at full range of motion.

Work up (30:00-35:00)
Now take 5:00 to build to your working weight for the day. 

Run through(35:00-40:00)
5 Deadlifts 
10 Wall Balls 
10/7 Calorie Bike

"Metcon"(25)
"Ball and Chain"(35:00-60:00)
2 Rounds: 
25 Deadlifts (185/135)
50 Wall Balls (20/14)
75/50 Calorie Schwinn Bike

Optional(10)
6x40m run
work up to hvy deadlift
max rep unbroken muscle ups/c2p/pull ups

Finisher
1 min bf stretch
1 min sh distraction
30 cuff iso
30 slow bicycles
60 dbl crunch