Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

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)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Skills/Teach(15:00-25:00)
Clean-
10 sec hold receiving position
3 high hang clean
3 hang clean
3 power clean

Weightlifting(25:00-40:00)
Build to a Heavy Complex

3-Position Power Clean + Split Jerk

Metcon(40:00-60:00)
"Tiger Blood"
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Opt(12)
400m run, rest=work then 400m run
max set unbroken muscle ups/pull ups bar or ring or pull up 🐐
tabata double unders

Finisher
30 scap push ups
15 side plank punch through per
30 slow bikes 3 sec count per
15 v-ups
2 min hamstring stretch