Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(27)
WRK 7:00 Rest 2:00 x3
5 db lunge-sters(left lunge + right lunge + thruster)
10 step ups
5 hand release burpees
10 sit ups

Finisher
50 bicycles
1:00 samson