Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 snatch-pvc/bar
8 inchworms
8 pistol squats(mod as needed)

Metcon/*Metcon-comp(15)
12 snatch 95/65 *115/75
24 lunge 45/30 *pistols
48 abmat sit up *ghdsu
24 lunge 45/30 *pistols
12 snatch 95/65 *115/75

afterburner(10)
5x200m on the 2 min

Finisher
2 min couch stretch
1 min side plank per
1 min mod y iso hold