Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 deadlifts
6 walkouts
4 pull ups

Metcon/Metcon-comp(18)
400m run
20 deadlifts 155/105-*205/135
20 pull ups/*12 bmu
15 deadlifts 155/105-*225/155
15 pull ups/*9 bmu
10 deadlifts 155/105-*245/175
10 pull ups/*6 bmu
400m run

deadlift(8)
work up to a heavy single

Finisher
2 min hamstring stretch
30 scap push ups
30 t raise
2 min side plank-1 per