Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(15)
Amrap 15
5 kb swings 35/20-challenge-53/35
10 sit ups-challenge-ghdsu
20 jump rope-challenge-double unders

Opt(12)
Iso
3x8
alt sh press
alt hammer curl
rev fly
v-ups
-4x1 clean and jerk
-3x100m farmer's carry
-800m run

Finisher
100 bicycles
1:00 min hamstring stretch