Warm up(0:00-10:00)
Rowling x5
Penalty=tuck jumps
then
10 jing jang
10 air squat

10 jing jang
10 db front squat

10 jing jang
10 db thruster

Mobility(10:00-15:00)
1:00 min samson stretch
1:00 min child's pose

Weightlifting(15)
Week 3-back squat

Fittrain(12)
Amrap 12
8 db thruster 35/20-challenge up 45/30
8/6 cal row
4 pull ups-challenge up-c2b pull up-3/2 bmu

Opt(12)
1600m walk/run
5x5 bk extension
gym 🐐
6x20m sprint

Finisher
30 scap pull ups
30 w-raise
60 slow bicycles
1:00 min quad stretch