Start up
stretch for 4 mins

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

2rds(8)
10 plyo
8 superman
6 inchworm
4 deadlifts

-warm up deads for 7 mins

Metcon/*Rx(12)
amrap 12
3 deadlift 155/105-*275/185
3 bar facing burpees/*nos

clean (10)
ot 2 min
3 tng cleans start around 65%. climb if form can be maintained.

Finisher
2 min hamstring stretch
30 band pull aparts
30 arm circles
100 flutters