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
750m row
24 hrpu
24 step ups-challenge-box jumps
24 kb high pulls-53/35-challenge-70/53

Opt(12)
1600m walk/run
4x1 clean and jerk
5x5 hollow rock

Finisher
50 knee tap crunch
1:00 min