Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 jing jang
4 burpees

Metcon/Metcon-comp(14)
1600m run then
amrap
3 deadlift 185/125/*255/155
6 burpees over bar

score equals reps

work up to heavy deadlift(12)

Finisher
60 tucks
2 min low back smash
2 min hip distraction
30 band pull aparts