6/12/18
Start up
stretch for 4 mins

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

3rds(8)
10 sldl
8 plyo
6 good morns
4 deadlifts

Metcon/*Rx(21)
400m run buy in
then
5rds
12 sdhp 53/35-*70/53
12 burpees
12 kb hang clean and jerk 53/35-*70/53
then
400m run cash out

@26:00 min mark

otm 6
work up to hvy deadlift

Finisher
2 min low back smash
2 min hamstring stretch
1 min bf stretch
1 min chest opener
50 slow bicycles
50 fast bicycles