Warm up(0:00-8:00
:20 sec row
:20 sec air squat

:15 sec row
:15 sec air squat

:10 sec row
:10 sec air squat

Skill/Teach(10:00-20:00)
Push up
Range of motion
Modify as needed

Air squat
Range of motion
Chest high
Full hip extension

Row
Quick handle
big chest
Full range of motion

Run through(20:00-25:00)
7 squats
6 push ups
5 cal row

Metcon(20)
"Doctor's Orders"
3rds
50 air squats
35 push ups
20/15 cal row

Opt(12)
3x8 oh ext
3x 8 rev fly
500m row for time

Finisher
100 temp tantrum
30 over under ballistic
1:00 min quad per