Start up
stretch for 4 mins

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

3rds(8)
10 plyo
8 good mornings
6 kbs
4 sit ups
2 snatch

Metcon/*Rx(15)
50 kbs 53/35-*70/53
40 mbsu 16/12/*ghdsu
30 burpees
20 c2b(mod as needed)
10 snatch 95/65-*135/85
then
2 rope climbs(mod as needed)

clean(7)
work up to quick hvy

Finisher
100 flutters
:60 sec six inch hold
1 min s/a para stretch
2 min hamstring stretch