9/17/18
Start up
stretch for 4 mins

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

2rds(8)
10 squats
8 jax
6 deadlift
4 hang clean
2 pull ups

Metcon/*Rx(20)
"Nasty Girls"
3rds
50 air squats
7 *muscle ups/c2b/pull up
10 hang cleans 135/95-mod as needed

@25:00-work up to hvy box squat

@40:00 max unb bmu/c2b/pull up/rr

@45:00
Finisher
30 w raise
1 mim s/a para stretch
60 alt sit up
60 alt toe touch
2 min samson stretch