Start up
stretch for 4 mins

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

3rds(8)
10 plyo
8 rkbs
6 cleans
4 ttp/hkr/kne/ttb
2 hspu

Metcon/*Rx(17)
40 rkbs 53/35-*70/53
15 step ups/*box jumps 24/20
15 ttp/hkr/kne/*ttb
15 hspu(mod as needed)/*deficit hspu
25 cleans 155/85-*205/115
15 hspu(mod as needed)/*deficit hspu
15 ttp/hkr/kne/*ttb
15 step ups /*box jumps 24/20
40/30 cal row-50/40 cal airdyne

cleans(10)
work up to hvy 2 tng

Finisher
100 bicycles
30 w raise
30 t raise
30 band pull aparts
2 min IT stretch