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)
20.5
Partition as you wish
40 muscle ups
80 cal row
120 wallballs
20 min time cap

Finisher
Stretch