Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

PWR(12)
2 strict press on the minute for 8 mins

WRK(25)
15:00 WRK 3:00 rest
200m run
10 goblet squats 53/35 or 70/53
10 push ups or strict hspu

then

:35 WRK :25 rest x7
burpees

Score = reps

Finisher
50 double crunch
1:00 min quad stretch