Arkansas

Warm Up
Dynamic Flexibility

Activation
8 minutes of:
A1 - Flexibility Focused Air Squats - 10 (go slow on the downs)
A2 - Lite DB Shoulder Movements (I's, Y's, T's) x 10 each
A3 - Core Exercise - Dead Bugs - 10/10

Workout - Arkansas
Part 1 -
8 Rounds of:
A1 - Back Squats 12 reps x2 sets, 10x2, 8x2, 6x2 
A2 - Farmer Carry Series x8 sets
(1x down & back of: KB Farmer Carry)
(1x down & back of: KB Single Arm Overhead Carry both R&L)

Part 2 - 
8 minute AMRAP of:
A1- 50  Jump Rope
A2- 10  Push Ups
A3- 5  Box Jumps

Workout Notes:
Rest as needed & stay flexible with mobility drills between sets on part 1
"Kill the Bear" Option add part 3 
Part 3 - 
8 Rounds of:
20 seconds Work - 10 seconds Rest
A1 - KB Swings
A2 - Burpees