Warm up(10)
5x20m shuttle
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(12)
Amrap 12
8 air squats
8 db push press
8 floor ring dips
2 turkish get ups

Opt(12)
800m run/1000m row
5x3 dbl kb/db deadlift
5x5 hip ext
5x4 s/a kb front rack s/a kb oh lunge

Finisher
50 tucks
1:00 min bf stretch