Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(22)
8rds
5 hang cleans 115/75 or 145/95
6 push up with shoulder tap or hspu
7 toe to pole or toe to bar
200m run

Opt(12)
bk squat-4x1 work up
1600m walk/run
5x5 superman
power clean + hang clean complex-work up

Finisher
100 bicycles
1:00 min hamstring stretch