Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
E.m.o.m
Even-5 hang cleans + 5 burpees
Odd-5 shoulder to overhead + 5 box jumps
95/65-challenge-135/85-adjust accordingly if going strict shoulder to overhead.

Opt(12)
Functional body building
4x8
alt db sh press
alt hammer curls
s/a row
:30 plank
use a load that allows you to complete the exercise with good form and take your time
-5x40m shuttle
-4x3 db or kb sumo deadlift

Finisher
50 crunches
1:00 hamstring stretch