Warm up
10 halo
10 good mornings

10 pass thru
10 pvc deadlifts

10 pvc press
10 good mornings

10 plyo
10 pvc deadlift

Mobility(5)
1:00 min hamstring stretch
1:00 min chest opener

Fittrain(20)
20 push ups-challenge up-hspu
then
6rds
6 cleans 95/65-challenge up-135/95
8 burpees over the bar
10 hanging knee raise-challenge up-ghdsu
then
20 push ups-challenge up-hspu

Opt(12)
1600m walk/run
4x1 jerk
3x2 deadlift
5x20m sprint

Finisher
30 scap push ups
100 🐧
1:00 min hamstring stretch