Warm up(8)
10 air squats
10 active dive bombers

10 lunge
10 down dog w/foot pedal

10 tuck jumps
10m straight leg bear crawl

Mobility(5)
1:00 min pigeon pose per
1:00 min sh distraction

Weightlifting(15)
bench/strict press-week 5

Fittrain(15)
amrap 15
10 step ups/box jumps 24/20
10 sh to oh 75/55-challenge up-95/65
10 front rack lunge 75/55-challenge up-95/65
10 toe to pole/hkr-challenge up toe to bar

Opt(12)
1600m walk/run
3x2 hang snatch-form!
5x5 ghdsu
4x2 jerk-climb ea set

Finisher
30 cuff iso
100 2ct-flutters w/6 inch hold every 10 reps
1:00 min chest opener
1:00 min samson