Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
Amrap 16
800m run buy in then amrap the following in the time remaining:
8 db deadlifts 35/20-challenge-60/45
8 step ups-challenge-box jumps
8 db push press 35/20-challenge-60/45

Opt(12)
1000m row
4x1 bk squat-tempo 3-2-1-1
5x5 bk extension
work up to moderate 3 front squat

Finisher
50 double crunches
1:00 min hamstring stretch