Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 sdhp (bar)

Metcon/Metcon-comp
24 sdhp 75/55-95/65
24 burpees over the bar
800m run
24 burpees over the bar
24 sdhp 75/55-95/65

work up to hvy deadlift(10)

afterburner
4x200m run rest=work

Finisher
low back smash
hamstring stretch
50 kneeling crunch