Warm up(8)
10 pik n grass
10 plyo

10 single leg deadlift
10 jax

10 knuckle draggers
10 jing jang

10 walking front kicks
10 cal airdyne

Mobility(4)
1:00 min front rack stretch
1:00 min elevated child's pose

Weightlifting(15)
bench or strict press 4x1 @90% of 1rm

Workout(12)
Amrap 12
4 burpees
4 hanging knee raise-k2e-challenge up-toe to bar
4 wallballs 16/12-challenge up-20/14

Opt(12)
1600m walk/run
5x5 ghdsu
gym 🐐
snatch practice
4x1 jerk

Finisher
30 w-raise
60 double crunch
1:00 min IT stretch