Warm up(8)
100m run

10 jax
10 air squats

10 mclimbers
10 air squats

10 high knees
10 air squats

100m run

Mobility(5)
1:00 min pigeon
1:00 min child's pose

Weightlifting(15)
Back Squat-week 6

Fittrain(20)
5rds
20 wallballs(choose weight)
20 sit ups-challenge up-ghdsu
200m run

Opt(12)
1600m walk/run
3x3 front squat w/2sec pause
5x5 back ext

Finisher
30 scap push ups
15 side plank pt per
60 slow bicycles
1:00 min couch stretch