Warm up(0:00-8:00)
Rowling x5
Penalty=hrpu
then
10 knucle draggers
10 down dog w/foot pedal

10 cherry pickers
10 down dog w/foot pedal

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(8:00-12:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(12:00-17:00)
thrusters-full front rack, r.o.m
row-11 o'clock, quick handle return, chest up
burpees-full r.o.m, open hips

Fittrain(20)
30 thrusters 45/35-challenge up 75/55
30 burpees
30 cal row
20 thrusters
20 burpees
20 cal row
10 thrusters
10 burpees
10 cal row

Opt(12)
1600m walk/run
5x5 ghdsu
5x5 glute hamstring raise
4 front squat + 8 both squat @75% of ft sq 1rm

Finisher
30 w-raise
:30 sec chest opener
1:00 min quad stretch per
100 bicycles