Warm up(8)
:30 sec dive bombers

walking front kicks
heel grab

active spiderman
active samson

toe walk
heel walk

heels to rear
trav jax

skip for height
skip for distance

:30 sec down dog w/foot pedal

Mobility(4)
1:00 min front rack stetch
1:00 min pigeon

Weightlifting (15)
Week 2-strict or bench press

Fittrain(20)
800m run
30 hang clean 115/75-challenge up-145/95
400m run
30 push ups-challenge up-hspu
200m run
30 pull ups/c2b-challenge up-20 bar muscle ups
then
200m run
15 clean and jerk 115/75-challenge up-145/95

Opt(12)
4x1 power clean
3x2 deadlift
1600m walk/run
5x5 hip ext
5x2 strict pull up

Finisher
1:00 min plank
15 side plank punch thru
50 double crunch
1:00 min hamstring stretch