Start up
stretch for 4 mins

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

2rds(8)
12 sl dl
9 plyo
6 step ups
3 hspu

Metcon(18)
40 ttp/hkr/k2e/*ttb
30 db snatch 35/20-*45/30
20 hspu(mod as neeeded)
10 pull up/c2b/bmu/*mu
20 hspu(mod as needed)
30 db snatch 35/20-*45/30
40 step ups/*box jumps 24/20

@25:00-5x1 deadlift-work up

@40:00-800m run

@50:00-
Finisher
30 big arm circles
30 over unders
60 knee tap crunch
60 oblique crunch
1 min s/a para stretch
1 min chest opener
1 min hamstring stretch per