Warm up(0:00-8:00)
:30 sec row slow
:30 sec down dog w/foot pedal

:30 sec row moderate
:30 sec active dive bombers

:30 sec row fast
:30 sec pass through

Barbell warm up

Mobility(8:00-12:00)
1:00 min couch stretch
1:00 min front rack stretch

Pointers/Skill(12:00-16:00)
ring row/pull ups/bmu/-long hollow body, use hips to kip
single/double unders-keep wrist in front, control the pace, keep arms in

Fittrain(18)
100 single unders-challenge up-50 double unders
10 ring row/pull ups-challenge up c2b/bmu

80 single unders-challenge up 40 double unders
8 ring row/pull ups-challenge up-c2b/bmu

60 single unders-challenge up-30 double unders
6 ring row/pull ups-challenge up c2b/bmu

40 single unders-challenge up 20 double unders
4 ring row/pull ups-challenge up-c2b/bmu

20 single unders-challenge up 10 double unders
2 ring row/pull ups-challenge up-c2b/bmu

Opt(12)
1600m walk/run
5x5 glute/ham raise
work up to heavy clean
tabata row
max set of unbroken single/double unders

Finisher
30 w-raise
15 side plank punch through per
30 flutters-2ct
1:00 min six inch hold