Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(27)
WRK 6:00 REST 1:00-then
WRK 8:00 REST 2:00-then
WRK 10:00 REST 3:00
10 db hang clean + alt shoulder press
20 db hop overs
10 push ups + shoulder tap
20 mountain climbers
10 reverse lunch + bicep curls

Finisher
50 bicycles(2ct)
1:00 samson stretch