Start up
stretch for 4 mins

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

2rds(8)
10 plyo
8 sldl
6 goodmornings

Metcon/*Rx(18)
3rds
20 kbs 53/35-*70/53
40 du's x3 singles
then
3rds
10 ttp/hkr/k2e/ttb
20 step ups/box jumps 24/20
then
3rds
5 jc2b/c2b/*bmu
10 oh squat 45/35-*75/55

@25:00-work up to hvy snatch + ohs plex

@37:00-gym goat

@45:00
Finisher
30 scap push ups
30 band pull aparts
100 flutters-10 sec six inch hold every 10 reps
2 min hamstring stretch