Start up
stretch for 4 mins

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

2rds(8)
10 sl dl
8 good mornings
6 plyo
4 deadlifts

Metcon/*Rx(19)
30 deadlifts 165/115-*205/145
30 burpees over the bar
20 hang cleans 135/85-185/115
20 burpees over the bar
10 snatches 105/65-*135/85
10 burpees over the bar

@24:00
hang clean 4x2 climb, but no pr necessary(12)

@36:00
800m run/1000m row/50 cal airdyne

@42:00
Finisher
30 t raise
30 big arm circles
60 rtw
1 min s/a para stretch
2 min hamstring stretch