10 air squats
10 push up to down dog

10 jax
10 pik n grass

10 active spiderman
10 active dive bombers

10 alt side lunge
10 plank taps

Mobility(4)
1:00 min chest stretch
1:00 min butterfly stretch

Weightlifting(15)
4x1 bench/strict @90

Workout(20)
400m run
50 kettlebell swings
40 burpees
30 cal row
20 ring row-pull ups-challenge up-20 c2b/10 rmu
10 thrusters 95/65-challenge up-115/85
400m run

Opt(12)
1600m walk/run
5x5 hip ext
work up to heavy clean
snatch practice

Finisher
30 arm circles
60 kneeling crunch
1:00 min hamstring stretch