Warm up(10)
5x20m shuttle or 100m run
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(20)
3rds
48 single unders-challenge-double unders
24 s/a db hang clean and jerk
35/20-challenge-50/35
12 ring row/pull ups-challenge-6 mu(bar or ring)
then
800m run

Opt(12)
Iso
4x6-not giant and not for time
db reverse fly
db curls
db alt floor press
strict toe to bar
-5x40m sprint
-4x1 clean and jerk

Finisher
50 double crunch
1:00 hamstring stretch