Warm up(0:00-10:00)
Rowling x5
Penalty=half burpees
then
10 pass through
10 pvc overhead squats

10 halo
10 pvc overhead squats

10 pvc strict press
10 pvc overhead squats

Mobility(10:00-15:00)
1:00 min pigeon pose
1:00 min front ack stretch

Weightlifting(15)
strict press-week one

Fittrain(15)
amrap 15
6 db hang clean-35-20-challenge up-50/35
12 push ups-challenge up-handstand push ups
48 single unders -challenge up-24 double unders

Opt(12)
5x5 hip extension
4x200m run
1600m walk/run
4x1 clean and jerk

Finisher
30 t-raise
30 scap push ups
100 knee tap crunch
1:00 min IT stretch