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(13)
Amrap 13
800m run
then amrap the following in the time remaining:
2-4-6-8-10-12....etc
box step or jump overs
devil's press 35/20 or 50/25

Opt(12)
Iso 4x5
bench or strict
curls
reverse fly
front to side lat raise
-3x5 bulgarian split squat
-1 minute max cal row
-3x100m farmers carry

Finisher
100 flutter kicks
1:00 min quad stretch