Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 plyo
8 deadlift
6 jing
4 cleans

Metcon/*Rx(12)
kbs 53/35-*70/53
12-11-10-9-8-7-6-5-4-3-2-1(digression)

single unders
x6

*double unders
x3

warm up deadlift(6)

deadlift(6)
otm- 2 tng

Finisher
2 min hamstring stretch
30 cuff iso
30 sec s/a para stretch
50 hollow rocks