Warm up(10)
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(21)
5rds
8 step ups or box jumps
200m run or 250m row
8 ring row/upright row or strict pull up/c2b
24 jump rope or double unders
8 wallballs 16/12 or 20/14

Opt(12)
Iso
4x5
sim curl
dips
single arm row
dumbbell press to fly
-4x3 kb deadlift
-800m run
-4x4 bulgarian split squat per side w/db

Finisher
50 double crunch
1:00 min samson stretch