Start up
stretch for 4 mins

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

3rds(8)
10 plyo
8 goodmorn
6 dl
4 hrpu

Metcon/*Rx(26)
400m buy in
then
10 rds
2 deadlifts 115/75-*165/95
3 hang cleans 115/75-*165/95
4 lateral burpees over the bar
then
400m cash out

@27:00
otm 6-work up to hvy clean

@35:00
800m run

@45:00
Finisher
30 t raise
30 cuff iso
60 flutter kicks
2 min hamstring stretch