Warm up(0:00-10:00)
100m row
active spiderman
walking samson

heel grab
knee grab

cradle
walking front kicks

straight leg bear crawl
side lunge

100m row

3x10
pass through
halo

Barbell warm up

Mobility (10:00-15:00)
1:00 min samson
1:00 min front rack

Pointers/Skill
-Burpee-r.o.m chest must touch, step back and up allowed,
-Snatch-full r.o.m, lock out
-Pull up/bmu-full r.o.m, lock out

Fittrain (12)
19.4
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

M/F-95/65 bmu-65/45 pull ups

Time cap: 12 minutes

Finisher
Stretch and roll
100 abs of choice