Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

warm up deadlift(6)

Metcon/Metcon-comp(17)
400m run
5 deadlifts 205/125-165/105-135/85
15 double unders/singles x3

10 deadlifts 225/145-185/125-155/105
30 double unders/singles x3

15 deadlifts 245/165-205/145-175/115
45 double unders/singles x3

20 deadlifts 275/185-225/165-195/135
60 double unders/singles x3
400m run

gym goat(7)

Finisher
2 min low back smash
2 min lax ball shoulder
100 temp tantrum