Warm up(0:00-8:00)
1 Minute Slow Row 
20 Knuckle Draggers* (10/side) 
10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 
10 Active Spidermans (5/side) 
10 Air Squats

:30 seconds Faster Row 
10 Push-up to Down Dog 
10 Air Squats

followed by…

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (8:00-12:00)
Front rack stretch-1 min
Wrist stretch-1 min
Warrior squats-10 reps

Skill/Teaching(12:00-30:00)
Double unders
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Double under options
150 single unders
Reduce du's to 50
1:30 du practice

Air squat
Full hip extension
Below parallel
5 slow air squats(perfect form)

Power clean-
Movement Prep: 
10 Second Hold Receiving Position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Run through(30:00-35:00)
1rd
12 du's/su
8 air squats
4 pwr clean

Metcon(35:00-60:00)
"Double or Nothing"
3rds
75 double unders
50 air squat
15 power clean (135/95)

Opt(12)
work up to heavy clean
800m run x2, rest = work
4x200m on the 2:00 min
max cal row in 1:00 min

Finisher
30 t raise
:30 sec chest opener per
100 bicycles
2 min hamstring stretch