Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(24)
WRK 5:00 Rest 1:00 x4
10 pop ups (sit to a bench or chair then jump up)
10 ground to overhead
10 hrpu
100m farmer's carry, odd object, sandbag carry etc.

Finisher
100 temper tantrum
1:00 quad stretch