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(20)
800m run
70 goblet lunge 53/35 or 70/53
60 kb sumo dead high pull 53/35 or 70/53
50 abmat sit ups or ghdsu
40 s/a kb hang clean and jerk 53/35 or 70/53

Opt(12)
4x2 bench press
5x5 hip ext
2x4 back squat 2-2-2-2
4x2 hang clean

Finisher
60 knee tap crunch
1:00 min hamstring stretch