Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

high hang snatch-3x2 (7)
snatch-work up to hvy(12)

Metcon(15)
5 rds
10 db snatch 45/35
10 box jump overs 24/20
1 rope climb or 1 inverted burpee

Metcon-comp
"Amanda"
9-7-5
musle ups
squat snatch 135/95

Finisher
25 w raise
25 pass through
90 sec l hang/sit