Start up
stretch for 4 mins

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

3rds(8)
8 plyo
6 goodmornings
4 deadlift
2 jerk

Metcon/*Rx(16)
3rds
8 ttp/hkr/k2e/*ttb
4 clean and jerk 115/65/*145/105

3rds
8 pull up/*c2b
4 clean and jerk 135/75-*175/115

3rds
4 c2b/*bmu
4 clean and jerk 145/85-*205/125

@22:00

work up to hvy clean(10)

Finisher
60 kneeling crunch
30 w raise
30 band pull aparts
2 min hamstring stretch