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 tuck jumps
4 kbs
2 strict pull-ups

Metcon/*Rx(12)
amrap
3 *bmu/mod as needed
5 kbs 53/35/*70/53
7 step ups/box jumps 24/20

work up to hvy deadlift(12)

Finisher
2 min bf stretch
30 arm circles
30 hip rot
:30 sec side plank, ft plank, side plank