Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

PWR(15)
4 back squats on the 2:00 min for 10 mins

WRK(18)
6/4/2:00 mins on 1:00 min off
6 rounds/4 movements/2:00 mins of work 1:00 min rest
15/12 cal row
12 sit ups or ghdsu
9 wallballs 16/12 or 20/14
6/4 pull ups(your choice)or 4 ring muscle ups

Opt(15)
3:00 min run/2:00 min walk x3

Finisher
50 round the world
1:00 min quad stretch