100m run
10 knuckle draggers
10 heel grab
10 side lunge
10 pik-n-grass
10 squats
10 mclimbers
10 push ups
10 hollow rocks
1:00 min samson stretch

Workout(15)
Amrap 15
10 hang cleans 75/55-challenge-115/75
30 jump rope-challenge-double unders
10 pull ups-challenge-chest to bar

Opt(12)
Iso-core
4 giant sets
21's curl
12 overhead tricep extension
12 bent over row
21 flutter kicks
-work up to heavy clean
-200m on the 2:00 x4
-5x5 back extension

Finisher
50 russian twist
1:00 min IT stretch