Warm up(0:00-10:00)
:45 seconds slow row (feet on top of straps) 
:45 seconds active spidermans

:30 seconds slow row 
:30 seconds active samson

:20 seconds medium row 
:20 seconds air squats

:15 seconds hard row 
:15 seconds push-ups

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 (10:00-15:00)
Front Rack (1:00 min)
Couch Stretch (1:00 min per)

Teach/Skill (15:00-30:00)
Row
Burpees
Thrusters

Run through(30:00-35:00)
5 cal row
5 erg burpees
5 thruster

Metcon(25)
Amrap 3
21/15 cal row
21 erg burpees
Max thruster 75/55
Rest 3

Amrap 3
18/12 cal row
18 erg burpees
Max thrusters 95/65
Rest 3

Amrap 3
15/10 cal row
15 erg burpees
Max thrusters 115/80
Rest 3

Amrap 3
12/8
12 erg burpees
Max thrusters 135/95

Optional(12)
40m x6 sprint
4x2 bk sq hvy across

Finisher
30 t raise
1 min sh distraction
1 min quad
60 kneeling crunch