Start up
stretch for 4 mins

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

3rds(8)
10 plyo
8 sldl
6 jing jang
4 deadlift

Metcon/*Rx(18)
"Sham" hero wod
7rds
11 deadlifts @body weight
100m sprint

@25:00
work up to 2 rep hvy hang clean

Finisher
50 dbl crunch
50 rtw
2 min hamstring stretch
2 min sh distraction