Start up(14)
stretch 4 mins

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

3rds
10 jings
10 sl deadlift
10 tuck jumps

Metcon/Metcon-comp
5-10-20-10-5
box jumps 24/20-*30/24
snatch 75/55-*95/65
then
400m sprint

snatch(15)
work up to hvy

Finisher
2 min hip opener
2 min low back smash
100 rtw