Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
samson stretch(2)

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

4x2 high hang snatch(7)
bent over row-work up to hvy(12)

Metcon(12)
21-15-9
sumo dead high 75/55
burpees
abmat sit ups

Metcon-comp (12)
21-15-9
kbs 70/53
cal row
ghdsu
double unders

Finisher
2 min samson per
100 flutters