Start up
stretch for 4 mins

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

3rds(8)
10 sl dl
8 plyo
6 in and out
4 dl

Metcon/*Rx(22)
5rds
20 step ups/*box jumps 24/20
100m run
10 snatch 75/55-*95/65
100m run
5 c2b(mod as needed)/*3 ring muscle ups

@27:00
Snatch(8)
otm-climb

@35:00
gym goat(10)

Finisher
30 t raise
1 min s/a para stretch
30 kneeling crunch
60 temp tantrum
2 min samson stretch