Warm up(0:00-10:00)
200m run
then
10 pvc pass through
20 sec bike-moderate

10 pvc halo
20 sec jing jang

10 pvc strict press
20 sec bike-moderate

Mobility (10:00-15:00)
1:00 min elevated child's pose
:30 chest stretch per side
1:00 min front rack stretch

Skills/Prep(15:00-20:00)
doubles/singles-keep wrist in front, controlled jumps
Prep: 10 small hop singles, big hop singles, doubles or did attempts

step overs/jump overs-pace, consistency
Prep: 3 step ups, box jumps, step/jump overs

kbs-full ext, kb completely overhead, chest high
Prep: 3 kb dl, rkbs, kbs

Weightlifting (15)
Strict press-week one, add 5# to previous load

Fittrain(12)
Amrap 12
40 single unders- challenge up-20 double unders
15 box step overs-challenge up-jump overs 24/20
10 kbs 35/20-challenge up-53/35

Opt(12)
5x50m sprint
FT Float
3rds for time
4 muscle ups
8 hrpu/hspu/challenge up-15 ft hs walk
12 mbsu/ghdsu

1:00 min max cal row

Finisher
:30 shoulder distraction per
30 scap push ups
:60 second l hang/sit
30 slow bicycles
1:00 min samson per