Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

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-1:00 min
Ankle- :30 sec per
Pigeon-1:00 min per

Skills/Teaching(15:00-30:00)
Back squat
Hand position
Elbow position

Thruster
Grip
Elbow position

Prep:
5 Pausing Front Squats 
5 Push Press 
5 Front Squats (Hybrid Grip) 
5 Thrusters

Weightlifting(30:00-45:00)
3x5 back squat-build to a heavy

Run through(45:00-50:00)
100 Meter Run 
8 Thrusters

Metcon(10)
"Turn and Burn"
2 Rounds: 
400 Meter Run 
30 Thrusters (65/45)

Opt(12)
800m run/800 walk
1000m row
5x50 sprint
db bench/bench 5x3

Finisher
30 scap push ups
2:00 min lax ball smash
60 rtw
1 min samson per