Start up
stretch 4 mins

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

2rds
10 plyo
8 goodmornings
6 dl
4 cleans

Metcon/*Rx(18)
6rds
200m run
10 deadlifts 115/75-*145/95
5 s2oh 115/75-*145/95

@23:00
work up to hvy snatch(12)

@35:00
Burner(7)
100m run
25 kbs
20 hspu(mod as needed)
15 ttb
100m run

@45:00
Finisher
30 cuff iso
30 band pull aparts
100 flutters
1 min six inch hold
1 min hamstring stretch
1 min hip distraction