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/CORE(8)
20 Turkish get ups

WRK(16)
WRK 1:00 REST 1:00 x8
8 burpees
6 s/a dumbell hang clean and jerk

Opt(12)
100 double unders or 200 singles

Finisher
100 crunches
1:00 min ham stretch