stretch for 4 mins

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

3rds(8)
3 pull ups
6 good mornings
9 plyo

Metcon/*Rx(20)
4rds
12 db snatch 35/20-*50/35
12 rr/pull-ups/c2b/*6 bmu
12 hspu(mod as needed)
then
800m run

@25:00 min mark
10 mins to work up to a hvy snatch

Finisher
100 bicycles
15 side plank pt per
2 min low back smash
1 min hamstring stretch per