Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(20)
3rds
400m run
20 wallballs 16/12-challenge-20/14
10 ring row/pull ups-challenge-5 bmu

Opt(12)
4x3 bk squat @70-75% of 1rm
3x8 front squat
1600m walk/run
5x5 hollow rock

Finisher
50 flutter kicks-2ct
1:00 min quad stretch