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 pigeon per

Workout(20)
Amrap 20
3 ring row, pull up variation or muscle up
5 hang clean + shoulder to overhead 95/65-115/85
7 sit ups or ghdsu
200m run

Opt(12)
1600m walk/run
5x3 back squat (tempo 3-2-1-1)
3x1 front squat heavy(tempo 2-1-2-1)
3x5 hip ext

Finisher
50 russian twist
1:00 samson stretch