Start up(14)
stretch 4 mins

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

3rds
2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 jerks(bar)

Metcon/Metcon-comp (15)
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

*scale the workout as needed to make sure we maintain good movement throughout the wod.

deadlift-3x2 (8)

afterburner
3x250m row-rest=work time or
3x25 cal ad-rest=work time

Finisher
1 min hip opener per
1 min hamstring stretch per
1 min sh distraction per
75 knee tap crunch