Warm up (0:00-10:00)
:30 sec airdyne slow
:30 sec active dive bombers

:30 sec airdyne moderate
:30 sec plyo

:30 sec airdyne fast
:30 sec push ups

Mobility (10:00-15:00)
1:00 samson stretch per
1:00 hip opener per

Pointers/skill(15:00-20:00)
kettlebell swings-chest high, full ext, hip hinge
prep:
3 kb deadlift, 3 rkbs, 3 full swings
pull up
prep:10 scap pull ups, 5 kip swings, 1-3 strict ring row/strict pull ups

Fittrain(12)
as many rounds as possible in twelve minutes
6 strict ring row/pull ups-challenge up chest to bar
9-10 meter shuttle runs
12 kettlebell swings 35/20-challenge up 53/35

Opt(12)
1600m walk/run
5x5 ghdsu
work up to a heavy clean and jerk(form)
practice clean and jerk-keep load light to moderate
gym 🐐

Finisher
:30 sec cauldron per
:30 sec shoulder distraction
30 figure 8's
1:00 min hamstring stretch