Warm up(0:00-10:00)
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl 

Mobility(10:00-12:00)
Chest stretch- :30 sec per
Child's pose- 1:00 min

Skills/Teach(12:00-30:00)
Hspu-stable base, neutral head

Muscle up-lat engagement, hollow position-think toes in front on the kip.

Kettlebell swing-straight arms, full hip and knee extension.

Run through(30:00-35:00)
1 mu/2 strict pull ups
2 hspu/4 push ups
4 kbs
then partner goes

Metcon(20)
"Team Nate"
Amrap 20
2 mu
4 hspu
8 kbs

Complete in teams of two, alternating rounds.

Option one
4 strict pull ups
8 push ups
12 kbs 70/53

Option two
4 strict pull ups
8 push ups
12 kbs 53/35

Opt(12)
5x100 shuttle
1600m walk/run
5x2 box squat
1000m row

Finisher
30 scap push ups
30 knee tap crunch
30 cross crunch
1:00 min samson per