Start up
stretch for 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 lunge
4 pull ups
2 db snatch

Metcon/*Rx(16)
5rds
12 goblet lunge 35/20-*50/35
8 db snatch 35/20-*50/35
4 pull ups /c2b/*bmu/*muscle ups

at the 21:00 min mark

snatch(10)
work up to hvy snatch

Finisher
60 knee tap crunch
2 min samson stretch
2 min lax shoulder