Start up
stretch for 4 mins

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

3rds(15)
10 plyos
8 good mornings
6 hollow rocks
4 db hang clean and press

Metcon/*Rx(20)
Complete as many rounds as possible in 20 minutes of:
8 knee to elbow/*toes-to-bars
10 dumbbell hang clean and jerks 35/20-*50/35
14 / 12-cal. row

Finisher
Stretch and roll
drink beer or cider