Start up(14)
stretch 4 mins

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

2rds(8)
10 db snatch
8 wallballs
6 pull ups
4 burpees

Metcon/Metcon-comp(25)
Teams of two complete the following:
100 db snatch 35/20-45/25*50/35
80 wallballs 14/12-16/14-*20/14
60 pull-ups/*30 mu(non working partner must hang for reps to count)
40 tandem burpees
20 sync oh db lunge 35/20-45/25-*50/35
teams of three follow this rep scheme: rx 150-120-90-40-20, scaled same as above.

4x1(10)
hang snatch + snatch-keep loads light.

Finisher
low back smash
lax shoulders
30 floor wipers