Warm up(8)
10 inchworm
10 halo per
10 pass thru
10 good mornings
10 jing jang

Mobility(5)
1:00 min hamstring stretch
1:00 min front rack stretch

Fittrain(20)
5rds
20 db/kb hang clean 35/20-challenge up-50/35
15 cal row
10 strict pull ups
100m farmers carry

Opt(12)
4 giants
8 curl to press
8 reverse flys
8 db kickbacks
8 db windshield wipers

1600m walk/run
5x5 hip ext
4x1 clean and jerk

Finisher
30 w-raise
60 rtw
1:00 min hamstring str