Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(25)
WRK for 25:00
100m suitcase carry(switch hands at 50m)
16 heavy jump rope
12 straight leg deadlift-two seconds down/up
kb/db/barbell
8 pull ups/ring row/upright row(choose)
100m run

Finisher
50 russian twist
1:00 samson stretch