Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(20)
6rds
10 db strict press 35/20-challenge-50/35
200m run
10 sit ups-challenge-ghdsu
then
30 hand release burpees

Opt(12)
4x1 bk squat 1-1-1-1
3x2 front squat
5x5 bk ext
1600m run

Finisher
50 knee tap crunches
1:00 min quad stretch