Warm up(0:00-10:00)
:30 sec
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

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

Skill/Teach(15:00-25:00)
Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Bike
Seat
Knees in

Abmat sit-ups
Range of motion
Arms-use for momentum

Weightlifting(25:00-40:00)
Deadlift
Build to a heavy set of 5

Run through(40:00-45:00)
Each Athlete
5 Deadlifts 
10 Sit-ups 
5 Calorie Bike

Metcon(15)
"Flat Tire"
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

Opt(12)
1000m row
1600m walk/run
5x100m hill sprint

Finisher
30 t raise
1 min hamstring stretch
60 temper tantrum
1 mim cobra