Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(16)
50 *box jump/step overs 24/20
30 hkr/ttp/*ttb
10 deadlift 225/135-*315/225
30 bar facing burpees over the bar
50 du's x3 single unders

3x2
deadlift @70% of 1rm

Finisher
2 min hamstring stretch
30 t-raise
50 kneeling crunch