Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon(13)
1-2-3-4-5-6-7-8-9-10
snatch 95/65
burpees over the bar

Metcon-comp(13)
1-2-3-4-5-6-7-8-9-10
snatch 115/75
burpees over the bar

deadlift(8)
3x2

Finisher
2 min hamstring stretch
30 w raise
1 min sh distraction per
50 cross crunch