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

5x2 hi hang snatch(9)
bench/strict work up to hvy(9)

Metcon(12)
3rds
5 deadlift 185/125
15 pull ups
400m run

Metcon-comp(12)
3rds
5 deadlift 245/165
25 double unders
500m row

Finisher
2 min hamstring stretch
2 min plank