Start up
stretch for 4 mins

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

2rds(8)
24 jax
12 goodmornings
6 inchworms

Metcon/*Rx(20)
400m run
21 hang cleans 105/75-*145/95
21 cal row
400m run
15 hang cleans 105/75-*145/95
15 cal row
400m run
9 hang cleans 105/75-*145/95
9 cal row

@27:00-5x1 clean-work up

@40:00-max rep cal-2 mins

@45:00-
Finisher
30 w-raise
30 band pull aparts
30 hip rotations
30 fast bicycles/30 slow bicycles rpt 3
1 min hip distraction/opener per