Warm up(8)
100m run
20 knuckle draggers
20 single leg deadlift
20 jax
20 pik-n-grass
20 plyo jumps
100m run

Mobility(4)
1:00 min wrist stretch
1:00 min quad stretch

Weightlifting(15)
bk squat-4x1 @85-90%

Fittrain(20)
8rds
7 db clusters 25/15-challenge up-35/25
100m run
7 med ball sit ups 16/12-challenge up-ghdsu
100m farmer's carry 25/15-challenge up-35/25

Opt(12)
1600m walk/run
5x5 hip ext
3x3 front squat

Finisher
30 w-raise
60 kneeling crunch
1:00 min couch stretch