Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
10rds
5 wallballs
5 ring row/pull ups-challenge-c2b
5 rkbs 53/35-challenge-70/53
100m run

Opt(12)
1600m walk/run
4x2 bk squat-tempo 3-2-3-1
5x5 ghdsu
3x3 front squat

Finisher
50 alt leg raise
1:00 ham stretch