Start up(14)
stretch 4 mins

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

2rds(8)
10 sl deadlift
8 frog jumps
6 inchworm
4 hip ext

Metcon/*Rx(20)
amrap 2
3 clean and jerk 95/65-*135/85
6 step ups/*box jumps 24/20
rest two minute after each round
rpt 5

work up to heavy clean and jerk(12)

Finisher
walking knee grab down and back
30 hip rotations per side
30 t-raise
60 in and outs