Start up
stretch 4 mins

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

3rds(8)
10 plyo
8 deadlift
6 hang clean
4 ring rows/pull-ups

Metcon/*Rx(18)
buy in
30 cal row buy in
then
5rds
6 cleans 155/95-*225/115
12 pull ups(mod as needed)
18 abmat sit-ups(chest to knee)
then
30 cal row cash out

@26:00 min
Touch and go deadlifts
keep form tight and climb to a hvy triple

@40:00-benchmark
max rep unbroken ring row/pull ups/c2b/*bmu(choose the movement that best fit your skill level).

@45:00
30 big arm circles
30 w-raise
2 min lax ball smash
100 temp tantrum
2 min hamstring stretch