Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon/Metcon-comp(9)
amrap 9
10 snatch 65/45-*75/55
10 *pull ups(mod as needed)

work up to heavy snatch(12)

afterburner
2x200m sprint
rest=work

Finisher
low back and shoulder smash(5)
hip distraction (2)
200 bicycles