Warm up (10)
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 power cleans on the minute for 6 minutes
or
4 bk squats every 2:00 minutes x5

WRK(28)

WRK 8
run for meters

rest 2:00

WRK 8
4 pull ups(any variation) or bmu
6 wallballs 16/12 or 20/14
8 sit ups or ghdsu

rest 2:00

WRK 8
row for meters

Opt(12)
Iso
superset 4x10
curls + overhead extensions

Finisher
100 russian twist
1:00 quad stretch