Start up
stretch for 4 mins

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

3rds(8)
20 sl dl
10 goodmornings
5 pass through

Metcon/*Rx(20)
2rds
15 clean and jerk 115/75-*165/95
20 pull ups/15 c2b/*7 mu
800m run

Rest 5 mins then

work up to hvy clean and jerk(12)

Finisher
100 flutters
30 t raise
2 min chest opener