Start up
stretch for 4 mins

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

3rds(8)
20 high knees
10 squats
5 plyo

Metcon/*Rx(13)
18-15-12
burpees
wallballs 16/12-*20/14
-200m run after each round

Stimulus-this workout is intended to be a sprint wod. Burpees should be steady and paced adequately to go straight into an unbroken set of wallballs. Modify as needed to maintain stimulus and adhere to the time cap. Maintain the intensity.

@18:00
5x2 front squat-climb to 70-80% of 1rm(12)

@32:00
barbell goat work-jerk practice, snatch, snatch balance. Empty or very light bar.

@42:00
Finisher
30 cuff iso
30 band pull aparts
60 tucks
2 min quad stretch