10min Jogging
2min Walk
1min/side Hip flexor/quad stretch
1min/side Glute stretch
1min/side Calf/Achilles stretch

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(20)
On the 2:30 x8
40m shuttle run-
20 goblet lunge w/kb,db,sb-
10 kb or db high pull(not sumo dead high pull, just the high pull).
record slowest round

Opt(12)
Iso
3x10-giant set
overhead tricep extension
concentration curl
v-ups

Finisher
60 round the world
1:00 pigeon

AMRAP 15:

20 alternating Dumbbell Snatches / 10 Power Snatch @40kg
40 Double-Unders
20 Burpees
40 Double-Unders

6 rounds:

1 Power Snatch + 2 OHS + 3 behind the neck snatch grip push press

5x60%
5x65%
5x70%
5x70%

5x60%
5x65%
5x70%
5x75%

WARM-UP

2-3 rounds:
20 Jumping Jacks
10m 4-Step Walk video
20 Jumping Jacks
10m Lateral Lunge video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
20 Split Jump
50m Shuttle Run (25m+25m)

B: 5 rounds:
20 Air Squat
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10-20 Push-Up
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 Squat Jump
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 
Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

5min easy jog/run/Walk nose breathing only

3-6 rounds of Body Flow video

Glute March x 100 Reps. Rest as needed.
*Every time you stop complete a 20s wall sit hold
+
Rock back adductor stretch x 60s each side

Three sets of five strict ring muscle ups

4RFT

30 situps
15 strict hspu
30 alternating pistols