Start up
stretch for 4 mins

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

3rds(8)
10 goodmornings
8 plyo
6 hollow rock
4 inchworms
2 cleans

bench(15)
4x3-start heavier and climb, or choose a heavy across.

Metcon/*Rx(18)
4rds
400m run
15 hang cleans 115/75-*165/95

@23:00

work up to hvy clean and jerk(12)

Finisher
100 crunch
30 w raise
30 band pull aparts
2 min hamstring stretch per