Start up
stretch for 4 mins

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

3rds
10 good mornings
10 inchworms
10 sldl

Metcon/*Rx(15)
25 cleans 115/75-*185/100
50 rr/jpu/pull up/*c2b
75 step ups/*box jump 24/20

@20:00(10)
work up to heavy 2 tng clean

@30:00(10)
400x2 on the 3 min

@40:00
Finisher
30 w raise
2 min sh distraction
2 min hamstring stretch