Start up
stretch 4 mins

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

2rds
10 plyo
8 sldl
6 walkouts
4 deadlift

Metcon/*Rx(26)
6rds
9 cleans 115/80-*165/105
11 mbsu 20/14-*ghdsu
then
2001 meter run(mile route plus 2 laps around building).

@36:00 work up to a hvy complex
2 deadlifts
2 hang cleans
2 jerks

@48:00
Finisher
30 w raise
30 band pull aparts
60 sec plank
1 min sh distraction
2 min hamstring stretch