Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 jing
5 pull ups

bench(15)
6x3

Metcon/*Rx(12)
amrap 12
20 step ups/*box jumps
15 abmat sit ups
10 pull ups/c2b/*5 bmu

warm up snatch(5)

snatch(8)
otm-work up to hvy

Finisher
50 slow bikes
50 knee tap crunch
30 w raise
2 min hamstring stretch