Warm up(8)
40 Jax

10 active dive bombers
10 knuckle draggers

10 down dog w/ft pedal
10 sl dl

10 pic n grass
10 good mornings

10 pass thru
10 halo

200m run

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

Weightlifting(15)
week 6-strict/bench press

Fittrain(20)
25 pull ups-c2b- challenge up-10 bmu
then
50 push ups-challenge up-hspu
50 ground to overhead 35/25-challenge up-45/35
25 burpees to plate
50 ground to overhead 35/25-challenge up-45/35
50 step ups-challenge up-box jumps 24/20
then
25 pull ups-c2b-challenge up-10 bmu

Opt(12)
5x100m hill sprint
4x hang clean + clean complex
4x2 hand release deadlift
5x5 glute ham raise

Finisher
30 band pull aparts
15 side plank punch thru
60 leg raise