Start up
stretch for 4 mins

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

3rds(8)
5 g2oh
5 jing jang
5 hrpu

Metcon/*Rx(20)
on the 2 min
200m run x3
then
@ the 6:00 min mark
amrap 7-ladder
3 deadlifts 135/95-*205/125
3 burpees over bar
6 dl
6 burpees over bar
9 dl
9 burpees over bar
etc....
@ the 14 min mark
on the 2 min
200m run x3

score equals reps
record fastest 200m run

rest 6 mins

@26:00 work up to quick hvy deadlift(10)

Finisher
80 rtw
2 min hamstring stretch
2 min low back smash
30 w raise
30 band pull aparts