Warm up(0:00-10:00)
:45 sec slow row
:45 sec walking samson

:45 sec moderate row
:45 sec walkout

:45 sec faster row
:45 sec cossack squat(deep side lunge)

Mobility(10:00-15:00)
Pigeon-1 min per
Wrist stretch-1 min
Banded shoulder distraction -1:00 min per

Skills/Teach(15:00-25:00)
Overhead squat-active shoulders tight core
Burpees over erg-no hip open
Row-keep handle moving

Movement prep-
Overhead Squat
Active shoulder vs non active shoulders
4 air squats
4 pvc overhead squat(form)

burpee
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Burpees over erg

Run through(25:00-35:00)
Take 5 mins to work up to overhead squat weight then.....
1rd
5 overhead squats
5 burpees over erg
5 cal row

Metcon(25)
“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Opt(12)
1600m walk/run
5x50m sprint
4x2 bench/strict

Finisher
30 scap push ups
15 side plank punch thru
60 knee tap crunch
2 min quad stretch