Start up
stretch for 4 mins

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

3rds(8)
4 walkouts
8 sl dl
12 jax

warm up hang clean(6)

Metcon/*Rx(20)
8rds
10 bar facing burpees
10 abmat sit ups/*ghdsu
then
40 hang cleans 105/75-*155/95

@26:00 min
work up to a quick hvy clean(8)

Finisher
60 side bends
30 t raise
30 cuff iso
2 min hamstring stretch