Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

Optional(8)
E.M.O.M 8-strength/core

Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

Odd-5 body saws

WRK(27)
WRK 7:00 REST 2:00 x3
20 single arm dumbbell hang to overhead
40 heavy jump rope/jump rope
20 floor bridged tricep extension
40 heavy jump rope/jump rope
20 breakdancers
40 heavy jump rope/jump rope
200m run

Finisher
50 double crunch
1:00 butterfly stretch

See link for breakdancer demo and bodysaw