Start up
stretch for 4 mins

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

3rds(8)
10 sl dl
10 walking ft kick
5 inch worms

Metcon/*Rx(17)
25-20-15-10-5
kbs 53/35-*70/53
hrpu/*hspu
step ups /*box jump 24/20

@22:00
otm 8-work up to heavy deadlift

@30:00
snatch practice(10)
(light weight work form)

@42:00
Finisher
2 min hamstring stretch
1 min s/a para stretch
30 band pull aparts
100 bicycles