Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/Metcon-comp(12)
amrap 12
4 deadlift 185/115-*255/175
24 double unders/singles

work up to hvy deadlift(12)

Finisher
2 min hamstring stretch
30 w raise
1 min six inch hold