Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(20)
5rds
8 pull ups-challenge-4 bmu
8 db thrusters 35/25-challenge-50/35
16 cal row

Opt(12)
4x2 bk squat-tempo 3-2-1-1
3x2 front squat
5x5 hip ext
800m run x2-work=rest

Finisher
100 bicycles
1:00 quad stretch