Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp
400m run
40 db snatch 35/20-*50/35
40 wallballs 16/12-*20/14
40 deadlifts165/115-*225/135
400m run

deadlift(10)
work up to hvy

Finisher
2 min hamstring stretch
30 w raise
60 knee tap crunch