Start up
stretch for 4 mins

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

2rds(8)
10 walkouts
8 in and outs
6 deadlifts
4 cleans

bench(15)
5x3 climb

Metcon/*Rx(20)
100m farmers carry buy in 35/25-*45/35
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
100m farmers carry cash out 35/25-*45/35

clean and jerk(10)
work up to hvy

Finisher
100 temp tantrums
2 min lacrosse shoulders
2 min sh distraction
2 min hamstring stretch