Warm up(8)
10 single leg deadlifts
10 down dog w/foot pedal
10 cal airdyne

10 in and outs
10 active dive bombers
10 jing jang

10 plyo
10 plank tap
10 cal row

Mobility(4)
1:00 min elevated child's pose
1:00 min front rack stretch

Weightlifting(15)
bench/strict 4x1 @90% of 1rm

Fittrain(20)
4rds
15 burpee box step overs-challenge up-jump overs
15 cal row
then
60 dumbbell front squats-35/20-challenge up-60/35

Opt(12)
1600m walk/run
5x5 bk ext
snatch practice

Finisher
30 t-raise
100 knee tap crunch
1:00 min samson stretch