Warm up(0:00-10:00)
Rowling x5
Penalty=burpees
then
barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Child's pose-1:00 min
Couch stretch-1:00 min per
Chest stretch-:30 sec per

Skill/Teach(15:00-25:00)
Strength movements-
Solid form with good range of motion

Gymnastic movements-
Max set of quality reps. Modify as needed.

Conditioning-
Go hard. This is a sprint!

Metcon(30)
“Onesies”

Choose 1 From Each Section:

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories

500 Meter Row

Opt(12)
Tabata airdyne or jing jang
Tabata v sit
2x10 db fly ss w/push ups

Finisher
30 t raise
30 band pull aparts
60 double crunch
1 min quad, hamstring or sh distraction per