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

:45 sec
Medium Row 
Active Samson

:30sec
Fast Row 
Push-up to Down Dog

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Child's pose-1 min
Front rack-1 min
Wrist stretch-1 min

Skills/Teach(15:00-25:00)
Row-keep handle moving
Burpees over bar-step up

Movement prep
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Barbell Facing Burpees

Push press
Forearms-position where elbows are slightly in front of bar.
Movement prep:
10 Second Dip Hold 
5 Dips 
5 Dip Drives (no arms) 
5 Push Press

Weightlifting(25:00-40:00)
Push press-climb
5-4-3-2-1

Transition/Run through(40:00-45:00)
4 Calorie Row 
2 Barbell Facing Burpees 
4 Push Press

Metcon(45:00-60:00)
"Pushed Around"
Every 3:00 x 4 Rounds 
15/12 Calorie Row 
10 Barbell Facing Burpees 
Max Push Press (115/80) 
No rest between rounds

Opt(12)
5x100m shuttle run
1600m walk 400m/walk 400m
3x6 curls ss w/tricep kickbacks

Finisher
30 w-raise w/5 sec pause every 5 reps
30 sec mod y iso
15 side plank punch thru per
3x :30 sec plank