Start up(14)
stretch 5 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp (20)
10-8-6-4-2 snatch
complete each set in a tng format.

3x2 deadlift(8)

afterburner(choose one or two)
3x10 tire flips or 3x10 ghr
150 doubles/450 singles

Finisher
2 min low back smash
20 side plank punch through per