Start up(14)
stretch 4 mins

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

3rds(8)
20 heels to rear
10 halo's
5 deadlifts
5 hang snatch

Metcon/*Metcon-comp(19)
400m run
40 wallballs 16/12/*20/14
400m run
40 deadlifts 185/115-*245/155
400m run

snatch grip deadlift+hang snatch(10)
work up

Finisher
2 min IT stretch
30 scap push-ups
50 scissors