Warm up(0:00-10:00)
100m run
then
heel grab
knee grab

cradle
cosssack

active samson
active spiderman

skip for height
skip for distance
then
100m run

Mobility(10:00-15:00)
1:00 min elevated child's pose
1:00 min s/a para stretch

Pointers/Skill(15:00-20:00)
db deadlift-chest high, keep db's close
pull ups
prep-10 scap pull ups, 5 kip swings, 5 strict pull ups

Fittrain(20)
On the 6:00 min x4
400m run
16 dumbbell/kb deadlift-70-90-challenge up-100-140
8 ring row-challenge up strict pull ups/c2b

Record slowest round

Opt(12)
1600m walk/run
3x5 pull up/chest to bar/muscle ups or 4x1 rope climb or practice
iso-core
3x10
tricep kickbacks
straight bar curls
bent over row
windshield wipers

Finisher
40 band pull aparts
40 slow bicycles
1:00 IT stretch per