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 good morning
10 pvc press
:30 samson stretch

PWR(12)
2 bench press on the minute for 8 minutes

WRK(20)
On the 5:00 x4
400m run
10 dumbbell hang clean 45/25 or 50/35 x2
10 strict dumbbell alt shoulder press
5 devil's press
record slowest round

Opt(12)
3:00 min run/2:00 min walk x3

Finisher
50 alternate sit up
1:00 min hamstring stretch