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)
10-9-8-7-6-5-4-3-2-1
power clean 115/75-challenge-155/95
hrpu-challenge-hspu
400m run after every 2 rounds of work

Opt(12)
Iso
3x8
alt hammer curl
db fly
tricep oh ext
-work up to heavy clean
-gym goat

Finisher
100 flutter kicks
1:00 min hamstring stretch