Warm up(0:00-10:00)
:30 sec
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

Mobility(10:00-12:00)
Child's pose on box-1:00 min
Pigeon on box-:30 sec per

Skill/Teach(12:00-30:00)
Wallballs
Relax and breathe

Target-10 ft for m/f

Movement prep:
5 Front Squat
5 Push Press
5 Thrusters
5 Wall Balls

Sumo dead high pull
Stance and grip
Bar path

Movement prep:
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

Box jump
Height
Rebounding

Movement prep:
10 Seconds Small Hops
10 Seconds Tall Hops
4 Step-up / Step-down
4 Jump-up / Step-down

Push press
Heels down
Elbows forward

Movement prep:
5 Strict Press
5 Second Dip Hold
5 Push Press

Row
Transition
Fast handle

Run through(35:00-40:00)
5 each
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Calorie Row 

Metcon(25)
"Fight Gone Bad"
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Opt(12)
5x100m hill sprint
1600m walk/run
4x2 front squat
3x8 curl ss w/rev fly

Finisher
30 w raise
15 cuff iso
1 min sh distraction
60 rtw