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

WRK(18)
WRK 2:00 rest 1:00 x6
20 air squats
10/8 cal row
5 hang clean 105/75 or 145/85

Opt(12)
Iso-superset
tricep dips
push ups
reverse fly

Finisher
50 alt toe touch
1:00 min hamstring stretch