Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(18)
:35 work :25 rest x3
jump rope or double unders
kettlebell swings

cal row
hand release push ups or hand stand push ups

shuttle runs
goblet squat or dumbbell thrusters

Score=reps or just move

Opt(12)
3x8
one arm hold
tricep dips
alternate shoulder press
plank to bridge
-4x1 clean
-5x5 goodmornings

Finisher
50 flutter kicks
:30 front rack stretch
:30 hamstring stretch