Warm up(8)
Easy, Light Bike :30s
Sit-Ups :30s
Moderate Bike :20s
Spiderman Stretch :20s
Fast Bike :10s
Pushups :10s

Complete for a second round, changing up the bodyweight movement.

Round 2:
30s – 5 Slow Scap Retractions + 5 Kip Swings
20s – Alternating Reverse Lunges (no load)
10s – Pushups, or, clapping pushups (building to explosive pushing)

Finish with the Barbell Warmup (empty barbell):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifs
5 Front Squats

Mobility (3)
Butterfly Stretch – 1:00
Pigeon Pose – 1:00 each side

Teaching review(15)
Front Rack Reverse Lunge
Strict Ring Dips

Run through(14)
1 Round:
10 Calorie Bike
3 Toes to Bar
6 Reverse Lunges (half of working load)
3 Strict Ring Dips

Build to working load for the day, followed by one more round:

1 Round:
10 Calorie Bike
3 Toes to Bar
4 Reverse Lunges
3 Strict Ring Dips

Metcon(15)
Amrap 15
"Kickstand"
40/30 Calorie Schwinn Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

optional(10)
5x100m hill sprints
3x3 strict/bench press

Finisher
50 alt leg raises
1 min It stretch per
30 scap push ups

courtesy of comptrain class/fittrain