Warm-up

CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon

Filthy Fifty (Time)

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees
50 Double unders

use remaining time in class for cool down row or bike