Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo
8 good mornings
6 db snatch
4 pullups/2 bmu

Metcon/Rx(30)
Complete the following in teams of two.
21-15-9 synchronized reps for time of:
db sn 20/(f)35/*50
pull-ups/bmu

work up to hvy snatch(12)

Finisher
2 min hamstring stretch
2 min chest opener
50 over under

Time cap: 30 minutes