Start up
stretch 4 mins

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

3rds
4 walkouts
6 sdhp
8 jing jang

Metcon/*Rx(12)
amrap 12
24 burpees
12 sdhp 53/35-*70/53
6 strict push ups/*hspu
3 strict pull up/*c2b(mod as needed)

@18:00
work up to hvy single deadlift

@30:00
max rep hspu/push ups in 1 minute

@35:00
6x100m run on the minute

@45:00
Finisher
15 scap push ups
15 cuff iso per
1 min sh distraction per
100 flutters
2 min hip opener