stretch for 4 mins

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

2rds(8)
10 plyo
8 goodmornings
6 push ups
4 cleans
2 jerks

Metcon/*Rx(17)
10rds
100m run
3 cleans 115/75-*155/110
4 hrpu/*hspu
5 pull ups/4 c2b/*3 bmu

@22:00
work up to hvy clean and jerk(10)

@32:00(8)
barbell goat work

Finisher
1 min plank
1 min six inch hold
30 kneeling crunch
30 band pull aparts
1 min chest opener
2 min hamstring stretch