Start up
stretch for 4 mins

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

3rds(8)
8 inchworms
8 superman
8 pass through
8 halo
1 burgener warm up

Metcon/*Rx(19)
400m buy in
10 hspu(mod as needed)/*strict hspu
20 kbs 35/20-*53/35
40 burpees over kb
20 kbs 35/20-*53/35
10 hspu(mod as needed)/*strict hspu
then
20 pull ups(mod as needed)/*strict w/15db
400m cash out

5x1 snatch(10)
form before load

Finisher
1 min six inch hold, 10 sit-ups every :15 sec.
30 scap push ups
1 min s/a para stretch
2 min hamstring stretch