Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 good mornings
8 jing jang

Metcon/*Rx(15)
Emom- every minute on the minute complete the following:
5 kbs 53/35-*70/53
5 burpees
5 mbsu 20/14-*ghdsu

otm 6
hang snatch + snatch
work up if form is good

Finisher
2 min hamstring stretch
30 cuff iso
50 slow bikes
50 bicycles