Warm up(8)
2 mins of cardio
then
:30 sec walking spiderman
:30 sec jing jang

:30 sec walking samson
:30 sec jing jang

:30 sec cradle
:30 sec jing jang

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Wrist stretch-1:00 min
Elevated child's pose-1:00 min

Skill/Teach(15:00-25:00)
Wallball-range of motion, keep ball high and hit target

Pull ups-long hollow body,
Prep:
10 scap pull ups
5 kips
1-3 strict pull ups
3 pull ups

Burpees-range of motion, full hip extension at the top

Hang clean-keep bar close, chest over bar

Metcon(20)
"The Countdown"
10-1 digression of the following movements:
Wallballs 20/14
Pull ups-mod as needed
Burpees
Hang clean 135/95

Opt(12)
Work up to heavy clean
4x2 muscle up, bar or ring.
1000m row

Finisher
30 w raise
60 slow bikes
60 dbl crunch
2 min hamstring stretch