Warm up
5x100m rowling-3 burpee penalty for every cal over/under 100m. Complete active stretch for 30 seconds after each round of rowling.

Round 1: Active Spidermans 
Round 2: Active Samson 
Round 3: Push-up to Down Dog 
Round 4: Knuckle Drags 
Round 5: Air Squats

followed by…

Barbell Warmup (performed with an empty barbell)

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

Mobility(10:00-15:00)
:30 sec sh distraction per
:30 sec chest opener per
1:00 min front rack stretch
1:00 min wrist stretch

Skill/Teach(15:00-25:00)
Row-long arms
Burpee-feet outside hands=less strain on quads
Clean and jerk-jump and land and stay over bar

Run through(25:00-30:00)
100m run
5 cal row
5 burpees
5 clean and jerk

Metcon(30:00-50:00)
"Hot Tamale "
800m run
30/21 cal row
25 burpees
20 clean and jerk 115/80

Opt(12)
bench 8-6-4-2
5x100m hill sprint
5x50m sprint
1600m walk/run

Finisher
30 band pull apart
30 hip rotations
60 knee tap crunch
2 min quad