Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Workout(12)
Amrap 12
4 ring row/pull ups-challenge-2 bmu
8 db ground to overhead 35/20-challenge-50/35
250m row

Opt(15)
1600m walk/run
snatch-form first
bench 10-8-6-4-2-1
5x5 hip ext

Finisher
50 leg climb
1:00 bf stretch