Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 lunge
6 hollow rocks
4 superman

Metcon/*Rx(18)
15 ttp/hkr/k2e/*ttb
30 db oh walking lunge(20/15-*35/25)
60 du/x3 singles(1 du=3 singles)
400m run
60 du/x3 singles(1 du=3 singles)
30 db oh walking lunge(20/15-*35/25)
15 ttp/hkr/k2e/*ttb

@23:00
3x5 bk squat-70-80 percent of 1rm

@38:00
barbell goat-snatch practice , jerk practice, barbell skills

@48:00
Finisher
30 scap pu
30 w raise(5 sec pause every 5 reps)
1 min sh distraction per
100 bicycles