Start up(14)
stretch 4 mins

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

2rds(8)
10 sl deadlift
8 walking knee grab
6 deadlift w/bar
4 push ups/hspu
2 ttb

Metcon/*Rx(15)
50 db snatch 35/20-*50/35
40 burpee broad jumps
30 ttb
20 strict press/push-ups/*strict hspu
10 pull-ups/c2b/*muscle-ups

hang clean + squat/pwr clean plex(12) work up or practice

Finisher
2 min ham stretch
:30 sec mod y hold per
:60 L hang