Start up(14)
stretch 4 mins

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

Metcon/*Rx(10)
amrap 10
5 deadlift 135/95-*205/145
3 pull-ups/*c2b
15 singles/*du's

goat work/cc movements(8)
max cal row-1 minute
deadlift-work up to hvy double(12)

Finisher
2 min hip opener
lax ball shoulder smash
100 alt toe touch