Start up
stretch for 4 mins

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

3rds(8
4 walkouts
8 walking front kicks
12 goodmornings

bench(15)
6x3

Metcon/*Rx(12)
amrap 12
100m run
8 deadlift 135/95-*185/125
16 bf burpees

work up to hvy deadlift(10)

Finisher
50 dbl crunch w/leg ext
30 sec mod y hold
2 min chest opener
2 min hamstring stretch