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(12)
3X10 kb/db straight leg deadlift(controlled)

WRK(18)
:20 WRK :20 plank :20 rest x6
dumbbell/kb hang clean
dumbbell hopovers
dumbbell strict press

Finisher
50 double crunch
1:00 min hamstring stretch