Start up(14)
stretch 4 mins

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

Metcon(13)
5rds
5 deadlift 145/95
15 box jumps/step ups 24/20

Metcon-comp(13)
5rds
5 deadlift 225/155
10 box jump overs(clear) 24/20

4x1 deadlift-work up(8)

afterburner
2x500m row
rest equals time worked

Finisher
2 min hamstring stretch
30 t raise
100 flutters