Start up
stretch for 4 mins

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

3rds(8)
10 db squat(warm up weight)
10 good mornings
5 push ups

7 minutes to warm up clean

Metcon/*Rx
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 35/20-*50/35
Bar-facing burpees

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Finisher(8)
quad stretch/smash
hamstring stretch
chest opener
50 sit ups
drink beer /cider