Warm up(0:00-5:00)
:45 Slow Bike 
:45 Active Spidermans

:30 Medium Bike
:30 Push-up to Down Dog

:15 Fast Bike 
:15 Air Squats

Mobility(5:00-11:00)
Pigeon-2 min per
Banded sh distraction-1:00 min per

Teach/Skill(11:00-32:00)
Wallballs
C2b
Bike

Run through(32:00-40:00)

3 Wallball, 3 c2b, 3 cal bike
3 Wallball, 3 ttb, 3 cal bike
3 Wallball, 3 pull ups, 3 cal bike

Metcon(40:00-60:00)
"Bike Buffet"
Amrap 4
15-12-9
Wallball 20/14
C2B
Max Cal air dyne

Rest 4 mins

Amrap 4
15-12-9
Wallball 20/14
TTB
Max Cal air dyne

Rest 4 mins

Amrap 4
15-12-9
Wallball 20/14
Pull ups
Max Cal air dyne

Opt(12)
1600m run/walk
5x100m hill sprint
5x1 Front Sq w/2 sec pause

Finisher
2 min quad stretch
1 min s/a para
30 w raise
60 knee tap crunch