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 pigeon per

PWR(12)
3 strict press on the minute for 8 mins

WRK(16)
On the 2:00 min x8
5 hang cleans 95/65 or 145/85
20 jump rope or double unders
100m run
record slowest round

Opt(12)
run 3:00 walk 1:00 x3

Finisher
50 flutters
1:00 six inch hold
1:00 hamstring stretch