Start up
stretch for 4 mins

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

3rds(8)
4 walkouts
6 goodmorns
8 hang cleans

Bench(15)
3x6

Metcon/*Rx(22)
6rds
10 kbs 53/35-*70/53
10m burpee broad jump
10 cal row/16 cal ad
10m burpee broad jump

work up to hvy 5 hang clean(15)

Finisher
100 rtw
30 arm circles
1 min sh distraction
2 min hamstring stretch