Dynamic movement prep
Group warm up
Skill
Muscle up skills
Strength
Split jerks
3-3-3-3-3 by feel
Amrap in 15 minutes
Run 400 meters
30 KB swings 1.5/1.0
20 air squats.
MAD MOBI
Hamstring up n over
Scorpion
Roll calves
Stretch calves
Press ups