Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp(10)
amrap 10
12 kbs 53/35-70/53
36 du's x3 singles

3x2(8)
sq snatch-practice(keep load at 50-60%)

3x1(8)
deadlift-work up to hvy(not looking for pr) 85-90% of 1rm.

Finisher
2 min low back smash
30 cuff iso
60 sec l-hang(mod as needed)