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(25)
5/5/1=:25 work :15 air squats :20 rest
cal row
burpees
pull ups or muscle up of choice
kettlebell swings 53/35 or 70/53
jump ropes or double unders

Opt(12)
gym goat
4x2 kettlebell romanian deadlift
5x5 hip ext
4x1 shoulder to overhead from rack

Finisher
60 rtw
1:00 min chest opener