Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR(12)
4 back squats on the 2:00 x5
OR
2 PWR cleans on the minute x6

WRK(24)
WRK 2:00 REST 1:00 X8
4 strict pull ups with or w/o dumbell
6 hand release deadlift 115/85 or 165/115
8 step ups with single dumbbell 35/25 or 50/35
24 jump rope or double unders

Finisher
50 slow bicycles
1:00 hamstring stretch