stretch for 4 mins

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

3rds(8)
8 jing jangs
4 kbs
2 pull-ups

Metcon/*Rx(15)
"Helen"
3rds
400m run
21 kbs 53/35(mod as needed)
12 pull ups

@21:00
2rds
250m row
12 sdhp 53/35(mod as needed)
6 pull ups/c2b/*bmu

@30:00
200m run
10 rkbs 70/53
5 c2b/bmu/*mu

@36:00
work up to a hvy in the following complex in 10 mins:(courtesy cf greer)
1 dl
3 hang cleans
2 front sq
1 jerk

Finisher
30 w raise
30 band pull aparts
60 knee tap crunch
2 min chest opener
2 min samson stretch