Start up(14)
stretch 4 mins

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

2rds(8)
4 walkouts
6 jing jang
8 sl dl

Metcon/*Rx(17)
30 deadlift 135/85-*185/125
800m run
20 db snatch 35/20-*50/35
400m run
10 cleans 135/85-*225/125
200m run

work up to hvy deadlift(12)

Finisher
2 min hamstring stretch
30 t-raise
50 alt sit ups