Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(20)
5rds
10 hang cleans 95/65-challenge-135/85
10 hanging knee raise-challenge-toe to bar
250m row

Opt(12)
Iso
4x6
upright row
curls
oh extension
alt shoulder press
4x:30 plank
-4x1 power clean
-3x100m farmer's carry
-gym goat

Finisher
50 double crunch
1:00 hamstring stretch