Warm up(0:00-10:00)
:45 sec slow row
:45 sec active dive bombers

:45 sec mod row
:45 sec active samson

:45 sec fast row
:45 sec active spiderman

Barbell warm up
5 good mornings
5 back squat
5 elbow rot
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Child's pose-2:00 min

Skill/Teach(15:00-30:00)
Row-
Range of motion, quick handle return

Thrusters-
Full range of motion, elbows high in front rack

Run through(30:00-35:00)
100m row
4 thrusters

Metcon(15)
“Engine Room”

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)

Opt(12)
3x1 jerk
3x6 reverse fly ss w/curls
5x5 hip and back extensions
5x5 ghdsu

Finisher
25 scap push ups
50 rtw
1:00 min quad stretch per