Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec knuckle draggers

:30 sec fast row
:30 sec active samson

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

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Pigeon pose-1:00 min per
Wrist stretch-1:00 min

Skill/Teach(15:00-25:00)
Kettlebell swing
Full range of motion
Full arm extension overhead
Prep:
At a lighter weight
5 hip hinge
5 rkbs
5 kbs

Front squat
Hip crease below 90 degrees
Full front rack position
Prep:
5 slow front squats w/good form

Row
Full range of motion
Quick handle return

Weightlifting(25:00-40:00)
Front Squat

Build to Heavy Set of 3

Metcon(40:00-55:00)
"Crow's Nest"

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

Opt(12)
tabata du's
4x200m on the 2:00 min
3x6 bent over row ss w/tricep kickbacks

Finisher
30 w-raise
60 knee tap crunch
60 temp tantrum
1:00 min hamstring stretch per