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 minutes

WRK(18)
:20 on :15 burpees :25 rest x6
box jumps or step ups
then
ground to overhead 95/65 or 115/75
then
cal row

Opt(12)
Run 2:00 walk 1:00 x4

Finisher
60 double crunch
1:00 butterfly stretch