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(18)
6/3/1=:35 work :25 rest
6 rounds-3 movements-1 min of work/rest
burpees
goblet lunge w/dumbbell 45/35-35/25 or pistols
jump rope or double unders

score=total reps

Opt(12)
Iso 4x5(hvy)
hammer curls
tricep overhead extension
dumbbell renegade row
-4x2 hand release deadlift
-3x100m farmers carry
-3x50m sprint

Finisher
50 double crunch
1:00 butterfly stretch