Warm up(0:00-10:00)
:30 sec each
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Cradle

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict presses
5 stiff leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min shoulder distraction per
1:00 min pigeon per

Skill/Teach(15:00-25:00)
Hspu
Front rack press position
Keep momentum

Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Double unders
Keep wrist in front
Turn with wrist, not arms

Movement prep:
10 small hop singles
10 big hop singles
10 double tap
10 du's or du attempt

Weightlifting(25:00-40:00)
Work up to heavy single deadlift

Metcon(12)
"Detention"
Amrap 12
6 strict hand stand push up
9 deadlift 225/155
30 double unders

Opt(12)
250m row on the 2:00 min x5
max set of unbroken pull ups
3x6 ring dips/bar dips

Finisher
30 w raise w/5 sec hold every 5 reps
60 cross crunch
1 min chest opener
1 min hamstring stretch per