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(20)
:30 on :30 off x5
hang cleans-95/65-challenge-135/85
singles-challenge-double unders
10m shuttle runs
wallball 16/12-challenge-20/14
score=reps

Opt(12)
1600m walk/run
4x1 jerk-climb
4x1 sumo deadlift
5x5 hollow rocks

Finisher
100 flutters
1:00 min hamstring stretch