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)
4 back squats on the 2:00 min x5

WRK(20)
:20 on :10 off :20 on :10 off x5-circuit
jump rope or double unders
hanging knee raise or toe to bar
dumbbell thrusters 35/20 or 50/35
push ups w/one second hold at the bottom or handstand push ups

Opt(12)
Superset
8 tricep kickbacks
21's (three pos curl)
X4