Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
20 sl dl
10 jangs
5 oh squat

burgerner warm up x3 w/coach(5)

Metcon/*Rx(10)
amrap 10
2 c2b/*mu's(mod as needed)
3 snatch 95/55-*115/75
4 *push-ups(mod as needed)

rest 3 mins

400m run for time(3)

rest 3 mins

snatch(6)
otm snatch-climb
start around 60% of 1rm

Finisher
2 min hip opener
1 min chest opener
30 t-raise
100 bicycles