Start up
stretch for 4 mins

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

3rds(8)
10 halo
10 plyo
5 goodmornings

Metcon/*Rx(16)
3rds
400m run
15 hrpu/*hspu
30 du's x2 plate jumps

hang clean + clean(10)

goat work(8)

Finisher
60 alt leg raise
30 w raise
2 min hamstring stretch