Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(20)
Every minute on the minute for 20 minutes complete the following:

Even minute-100m run + 5 body saw
Odd minute-4 single arm devil's press

Finisher
30 kneeling crunch
1:00 butterfly stretch