Warm up(0:00-10:00)
200 Meter Run

:30 Seconds – Lateral Hops over Barbell 
1 Minute – Active Samson 
:30 Seconds – Knuckle Drags 
1 Minute – Active Spidermans 
:30 Seconds Air Squats 
1 Minute – Cossack Squats

200 Meter Run

followed by…

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(10:00-15:00)
Down dog w/dog pedal 1:00 min
Pigeon pose-1:00 min each side

Skill/Teach(15:00-35:00)
Double Unders
Lunge
Deadlift

Run through(35:00-40:00)
15 double unders
30' walking lunge
5 deadlifts(lighter weight)

then
15 double unders
30' walking lunge
5 deadlifts(workout weight)

Metcon(15)
"Walking Dead"
AMRAP 15 
60 Double Unders 
150’ Walking Lunge 
15 Deadlifts (225/155)

Opt(12)
5x100m hill sprint
5x50m sprint
1600m walk/run
5x1 clean

Finisher
30 cuff iso
1 min sh distraction per
60 abs
2 min hamstring stretch