10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(24)
6/4/1=:30 work-:30 rest
6 rounds-4 movements-:30 work/:30rest
power clean 95/65 or 135/95
burpees
renegade row 35/20 or 50/25
dumbbell strict press 35/20 or 50/25

Opt(12)
4x1 bk squat-tempo 3-1-3-1
1600m walk/run
5x5 superman
3x2 front squat-tempo 1-2-2-1

Finisher
100 flutter kicks
1:00 hamstring stretch