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)
10-9-8-7-6-5-4-3-2-1
hang clean 95/65-ch-135/95
pull up-challenge-c2b or mu every other rd
wallball 16/12-challenge-20/14
cal row

Opt(12)
3x2 kb deadlift
3x2 bench
800m run

Finisher
50 rtw
1:00 hamstring stretch