Warm up(0:00-10:00)
:30 single leg deadlift
:30 sec row-slow

:30 plyo
:30 sec row-moderate

:30 inchworm
:30 sec row-fast

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

Fittrain(20)
30 db snatch-35/20-challenge up-50/35
25/20 cal row
20 erg step overs-challenge up-erg jump overs
15 abmat sit ups-challenge up-ghdsu
100m single arm db overhead walk-50m R-50m L
15 abmat sit ups-challenge up-ghdsu
20 erg step overs-challenge up-erg jump overs
25/20 cal row
30 db snatch-35/20-challenge up-50/35

Opt(12)
3x10
tricep kickbacks
curls
s/a row
windshield wipers
4x1 snatch
1600m walk/run
5x5 glute ham raise
5x100m sprints

Finisher
30 scap push ups
30 band pull aparts
60 knee tap crunch
1:00 min samson