Start up(14)
stretch 4 mins

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

3rds(8)
4 ghdsu/mbsu
6 push ups
8 plyo

Metcon/*Rx(17)
FGB clock
hrpu/*hspu
pull-ups/*rope climb
db snatch(n.o.s) 35/20-*50/35
bfsu
row

burgerner warm up coach led otm(5)

otm 6
snatch-climb if form allows

Finisher
2 min hamstring stretch
1 min s/a para stretch
30 w-raise
100 flutters