Warm up(0:00-10:00)
1 Minute Easy Row
1 Minute Active Spidermans

:45 second Medium Row 
:45 seconds Push-ups to Down Dog

:30 second Faster Row 
:30 seconds Air Squats

followed by…

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Warrior squats-10 reps

Skills/Teaching(15:00-30:00)
Box jumps-Full extension at the top.
Movement Prep: 
10 seconds low hops 
10 seconds high hops 
3 Step Ups/Step Downs (each leg) 
3 Jump Ups/Step Down 
3 Box Jumps

Row
11 o'clock lean back
An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power.
Movement Prep: 
30 seconds row (feet on top of straps) 
30 seconds row (feet strapped in)

Find hollow and arch
Movement Prep: 
:20 seconds Hollow Hold 
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Thruster
Squeeze and breathe
Full hip extension and squeeze glutes atbthe top of thrusters.
Movement Prep: 
5 Front Squats 
5 Push Press 
5 Thrusters

Run through(35:00-40:00)
With lighter weight: 
5 Thrusters 
5 Box Jumps 
5 Calorie Row 
5 Toes to Bar

With workout weight: 
3 Thrusters 
3 Box Jumps 
3 Calorie Row 
3 Toes to Bar

Metcon(40:00-60:00)
"Mighty Mouse"
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Options(12)
5x100m hill sprint
5x50m sprint- rest=walk back
1600m walk/run
5x1 front squat w/2 sec hold(focus on positioning in hold).

Finisher
30 band pull aparts
30 t raise
15 side plank punch through
60 dbl crunch with leg ext
2 min quad stretch