Start up
stretch for 4 mins

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

3rds(8)
10 walking ft kick
8 sl dl
6 deadlift
4 hang clean
2 jerk

Metcon/*Rx(23)
amrap 3
cleans 155/85-*205/115
rest 2 min

amrap 3
singles /*du's
rest 2 mins

amrap 3
max rep hrpu/*hspu
rest 2 min

amrap 3
kbs 53/35-*70/53
rest 2 min

400m run for time
0:00-1:37 +6
1:38-1:49 +4
1:50-2:11 +3
2:12+ +2

score = total reps

at the 28:00 min mark

otm 8
clean and jerk-climb to hvy

Finisher
100 cross crunch
30 cuff iso
1 min sh distraction
1 min hamstring stretch per