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(15)
Amrap 15
5 push press 75/55 or 115/75
10 sit ups or ghdsu
5 front squats 75/55 or 115/75
10 cal row

Opt(12)
4x3 deadlift tng(keep load where you can tng w/good form)
2x8 back squat tempo 2-1-2-1
5x5 ghdsu
3x200m run

Finisher
50 oblique crunch
1:00 min pigeon