Warm up(8)
active samson
side lunge

active spiderman
active dive bombers

heel grab
knee grab

walking front kick
straight leg bear crawl

Mobility(4)
1:00 min front rack stretch
1:00 min wrist stretch

Weightlifting(15)
Week 4-deload or retest 1rm

Fittrain(20)
6rds
10 db s/a thrusters 35/20-challenge up-50/35
100m run
20 sit ups-challenge up-db sit up(choose weight)
100m run
30 single unders-challenge up-double unders
alternate thrusters each round

Opt(12)
1600m walk/run
4x1 front squat
gym goat
5x5 hip extension

Finisher
30 arm circles
100 bicycles-50 slow-50 fast
1:00 min quad stretch