Start up
stretch for 4 mins

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

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

Metcon/*Rx(20)
"mind games"
4rft
6 deadlift *135/95-95/65
6 bent over row
6 hang clean
6 front squat
6 push press
6 back squat
6 push ups
Add 10# to your bar after 2rds
*145/105-105/75

clean and jerk(12)
4x1 practice or push it

Finisher
100 knee tap
20 cuff iso per
2 min chest opener
2 min hamstring stretch