Start up
stretch for 4 mins

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

3rds(8)
5 snatch
5 push ups
5 squats
5 inchworms

Metcon/*Rx(25)
"hero" Thursday since we are running Friday

"Michael Brennan" hero wod
5-10-15-20
burpee pull ups
wallballs 16/12-*20/14
power snatches 95/65-*135/95

@30:00 min clock

deadlift(8)
otm 8-climb to hvy

Finisher
60 dbl crunch
60 oblique crunch
30 w raise
30 cuff iso
2 min bf stretch