Warm up(10)
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row 
Push-up to Down Dog

10 reps per
Air Squats 
Medicine Ball Deadlifts
Medicine Ball Squats

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front Rack Stretch-1:00 minute
Wrist Stretch-1:00 minute
Pigeon-1:00 minute per side

Skill/Teaching(15:00-35:00)
Hang clean
Jump position-hips back, shoulders forward
Landing position-hips back, chest up

Prep:
10 Second Jump Position Hold 
10 Second Land Position Hold

3 Straight Arm Jumps 
3 Hang Muscle Cleans

3 High Hang Power Cleans 
3 Hang Power Cleans

Wallball
Ball high and close
Relax arms

Prep:
5 Front Squats 
5 Push Press 
5 Thrusters 
5 Wall Balls

Row
Legs
Handles to shins

Run through(35:00-40:00)
6 Hang Power Cleans 
6 Wall Balls 
6 Calorie Row

Metcon(20)
"Hangman Jury"
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

Options
40/28 Calorie Schwinn Bike
400m run

Opt(12)
1600m walk/run
5x100m hill sprint
1000m row
3x2 touch and go clean

Finisher
30 band pull aparts
30 t raise
100 flutters
2 min quad stretch