Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 deadlifts
6 v-ups
4 walkouts

Metcon/*Rx(16)
35 deadlift 185/105-*255/165
70 mb sit-ups 16/12/*ghdsu
140 du's /plate jumps

Snatch(8)
1 snatch on the minute for 8 minutes -climb if form is good. If not then use as practice.

Finisher
2 min hamstring stretch
30 t-raise
60 temp tantrum