Warm up(8)
2rds
10 knuckle draggers
10 lunge
10 plyo
10 squats

Mobility(4)
1:00 min quad stretch per
1:00 min chest opener

Weightlifting(15)
back squat-4x1 @90% of 1rm

Workout(15)
Amrap 15
10 db oh lunge 35/20-challenge up-50/35
10 db snatch 35/20-challenge up-50/35
30 jump rope-challenge up-double unders

Opt(12)
1600m walk/run
4x2 front squat or oh squat
5x5 hip extension

Finisher
30 scap push ups
30 v-ups
60 temper tantrums
1:00 min quad stretch per