Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
8rds
100m run or 100m shuttle run
10 step over-challenge-box jump overs
8 sh to overhead 75/55-challenge-115/85
6 ring rows/pull ups-challenge-3 bar muscle up

Opt(12)
4x1 front squat-tempo 3-2-1-1
3x2 bk squat
1600m walk/run
5x5 superman

Finisher
50 rtw
1:00 quad stretch