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(20)
4rds
400m run
10 hang cleans 95/65-challenge-115/75
10 step ups-challenge-box jumps
10 toe to pole-challenge-toe to bar

Opt(12)
Iso
4x5
sim curl
strict press or bench
bent over row
-3x1 power clean
-3x100m farmer's carry
-3x2 tng deadlift

Finisher
50 oblique crunch per
1:00 min hamstring stretch