Start up(14)
stretch 4 mins

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

3rds(8)
10 halos
10 double unders
3 pull ups

Metcon/*Rx(15)
Teams of two complete the following
for time:
120 *double-unders/singles each, relay
120 *chest-to-bar pull-ups/jumping c2b total, sets of 15
120 hang power snatches, total, sets of 15-(*95/65/45)
120 *double-unders, each, relay

Cap: 15 minutes

Finisher
2 min samson stretch
30 w-raise
100 flutters-10 sec six inch hold after every ten.