10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

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

WRK(20)
:35 work :25 rest x5
shuttle runs
push press 95/65 or 115/75
hang clean 95/65 or 115/75
burpees

Finisher
50 kneeling crunch
1:00 min samson stretch