Warm up(8)
100m run
10 tuck jumps
10 sl dl
10 plyo
10 walkouts
10 jax
10 squats
10 push ups
10 superman
100m run

Mobility(4)
1:00 min pigeon
1:00 min front rack stretch

Weightlifting(15)
4x1 bench or strict press @90% of 1rm or hvy

Workout(20)
200m run
40 step ups-challenge up-box jumps
30 kbs 35/20-challenge up-53/35
20 push ups-challenge up-hspu
200m run
40 cal row
30 sumo dead high pull 35/20-challenge up-53/35
20 burpees
200m run
40 goblet squat 25/15-challenge up-45/25
30 db strict press 35/20-45/25
20 toe to pole/hkr-challenge up-toe to rings

Opt(12)
5x100m hill sprint
1600m walk/run
5x5 hip ext
gym goat
work up to hvy clean and jerk

Finisher
30 band pull aparts
30 t-raise
60 rtw
1:00 min ham stretch