10 to 15 min warm up

6 mins of 30 secs on 30 secs off
first 2 mins kb swings
next 2 mins air squats
last 2 mins push ups
1 min cat/cow
quadruped thoracic rotation stretch 1 min each side
1 min each side pigeon pose

Weightlifting

Front Squat (4x5 start at 50% and work up each set)

take 5 to 6 mins to warm up

Metcon (Distance)

3 attemps at max effort handstand walk/ strict hspus/ kipping hspus/ box hspus/ push ups

only check Rx box if you do handstand walk. if you do any other movement mark your score in the comments section