Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(21)
On the 3:00 x7
12 alternating dumbbell shoulder press
6 v-ups
12 dumbbell/barbell/sandbag hang cleans
6 shuttle drops(5 yard suicide w/body builder at each turnaround)

Finisher
50 slow bicycles
1:00 hamstring stretch