Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(20)
On the 2:30 x8
40m shuttle run-
20 goblet lunge w/kb,db,sb-
10 kb or db high pull(not sumo dead high pull, just the high pull).
record slowest round

Opt(12)
Iso
3x10-giant set
overhead tricep extension
concentration curl
v-ups

Finisher
60 round the world
1:00 pigeon