Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(13)
Otm 13
6 burpees
6 thrusters 75/55-challenge-95/65
score=slowest round

Opt(12)
1600m walk/run
4x1 front squat-2-2-2-2 tempo
5x5 hollow rocks
3x4 back squat

Finisher
50 double crunch
1:00 quad stretch