Warm up
200m run
15 hip rotations per
15 swing kicks per
200m run
then
Quad Stretch 
Knee to Chest 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spiderman 
Solider Kicks 
Toe Walk 
Heel Walk

Mobility(10:00-14:00)
Calf smash on kettkebell 1:00 min per
Child's pose on kettlebell 1:00 min

Skill/Teaching(14:00-35:00)
Pull ups-chest through,legs long on kip
Movement Prep: 
10 Scap Pull-ups 
5 Kip Swings 
1-3 Strict Pull-ups 
3 Pull-ups or Workout Movement

Kettlebell swing-arms long, breathe oh
Movement Prep:
Movement Prep, with lighter kettlebell:
5 Deadlift 
5 Hip Pops (load back, squeeze glutes) 
5 Russian Swings 
5 American Swings

Run through(35:00-40:00)
with lighter weight
200 Meter Run 
10 Swings 
5 Pull-ups
Repeat with workout weight

Metcon(40:00-55:00)
"Helen"
3rds
400m run
21 kbs 50/35
12 pull ups

Options(12)
6x40m sprint
800m run for time
1600m walk/run
4x3 db/bb strict press
4x6 curls

Finisher
30 w-raise
1 min sh distraction per
2 min hip opener
60 temp tantrum