Start up(15)
stretch/roll everything 5 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

snatch pull+hang snatch(7)
Do not sacrifice form for load.

snatch-work up to hvy(10)

Fitcamp
2rds
80 m climbers
60 rope slams
40 plyo jumps
20 g2oh
then
50 cal row

Metcon(12)
5rds
6 deadlift 145/105
30 double unders/singles x2

Metcon-comp(12)
5rds
5 deadlift 275/200
10 burpees over the bar
20 double unders

Finisher
30 w raise
2 min hip opener
60 sec v sit