Warm up(8)
10 goodmornings
10 pass thru
5 dive bombers

10 goodmornings
10 halos
5 single leg walkouts

10 good mornings
10 pvc s2oh
5 plyo

Mobility(4)
1:00 min front rack stretch
1:00 min ham stretch per

Fittrain(20)
2rds
400m run
20 hang clean + shoulder to overhead 75/55-challenge up 95/65
400m run
20 box step overs/challenge up-jump overs

Opt(12)
1600m walk/run
3x3 bench or strict press
5x5 ghdsu
3x3 deadlift

Finisher
30 scap push ups
:30 side plank per
1:00 min plank
1:00 min bf stretch