Warm up(0:00-10:00)
:30 knuckle draggers
:30 down dog w/foot pedal

:30 dive bombers
:30 plyo

:30 walkout
:30 high knees

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

Fittrain(16)
Amrap 16
800m run for time
then amrap the following in time remaining:
3 cleans 105/75-challenge up-155/95
6 wallballs 16/12-challenge up-20/14
3 pull ups-challenge up-muscle ups

Opt(12)
5x1 clean + front squat plex
1600m walk/run
tabata row
3x1 deadlift

Finisher
30 w-raise
60 hip raise
1:00 min shoulder distraction
1:00 min samson stretch