Start up(14)
stretch 4 mins

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

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

Metcon(8)
Open 14.3
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

scaled men-see female rx.

Metcon-comp(8)
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

oly(10)
3x2 high hang snatch
3x2 high hang clean

Finisher
2 min hamstring stretch
quad smash
30 w raise