Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(16)
Amrap 16
4 ring row, strict pull ups or chest to bar
4 wallballs 16/12 or 20/14
20 jump rope or double unders

Opt(12)
4x2 back squat tempo 4-2-1-1
5x5 back extension
work up to hvy front squat
800m run x2

Finisher
50 double crunch
1:00 min quad stretch