Warm up(0:00-10:00)
1:00 min
Easy Bike 
Active Spidermans

:45 sec
Medium Bike 
Active Samson

:30 sec
Faster Bike 
Air Squats

Dumbbell warm up
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(10:00-15:00)
Pigeon pose-1 min per
Child's pose-2 min

Skill/Teach(15:00-
Wallball-chest tall, ball high, relax arms

Movement prep:
5 front squat
5 push press
5 thrusters
5 wallballs

Dumbbell snatch
Zip the coat
Punch up

Movement prep:
Perform with 1-Arm, then switch. 
5 Deadlifts 
5 Deadlift + Shrug 
5 High Pulls 
5 Dumbbell Snatches

Toes to bar
Find hollow and arch

Movement prep:
:20 seconds Hollow Hold 
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Movement substitions:
Feet to Space 
Knees to Chest

Metcon(18)
"18 wheeler"
Amrap 18
18 cal airdyne
15 wallball 20/14
12 db snatch 50/35
9 toes to bar

-If unable to bike sub 12 cal row

Opt(12)
5x100m shuttle run(50m dwn/50m back)
1600m run/walk-run 400m, walk 400m-rpt
3 muscle ups with 3 ring dips on the last set superset w/8 reverse fly x3
5x1 snatch

Finisher
30 band pull apart
1 min s/a para stretch
60 tucks
2 min hamstring stretch