Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(30)
WRK 5:00 REST 1:00 x5
5 upright rows/ring rows/pull ups
5 burpees
5 squat press-
squat tempo two sec down-three sec hold-two sec up
press tempo-two sec up-three sec hold-two sec down
25 jump rope

Finisher
50 round the world(abs)
1:00 samson