Warm up(8)
inchworm
active samson

cradle
straight leg bear crawl

heel grab
knee grab

side lunge
active spiderman

Mobility(4)
:30 chest opener per
1:00 min pigeon per

Weightlifting(15)
strict/bench-4x1-85-90%

Fittrain(20)
5rds
15 push ups-challenge up-hspu
12 toe to pole-hkr-challenge up-toe to bar
9 hand release deadlift-135/95-challenge up-205/125
200m run

Opt(12)
1600m walk/run
4x1 clean and jerk
3x1 deadlift
5x5 bk ext

Finisher
30 cuff iso
60 double crunch
1:00 min samson