Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 bk ext
6 good morning
4 sq therapy

Metcon/*Rx(25)
0:00-10:00
21-15-9
wallball 16/12-*20/14
burpees

rest 10:00-12:00

12:00-18:00
12-9-6
wallball 16/12-*20/14
*ttb(mod as needed)

rest 18:00-20:00

20:00-25:00
9-6-3
burpees
pull ups/*c2b(mod as needed)

rest 5-transition

burgerner warm up x5-
otm 5-coach led

3x-(6)
hang snatch+snatch (form work)

Finisher
2 min samson stretch
25 cuff iso per
100 bicycles