Warmup
400 m run
1 min partner dead hang
empty bar
oh hold x 1 min
10 back squats
5 clean n strict press
load weight as form allows
metcon
@135/85
15 min amrap of
-5 clean n jerk
-10 back squats
-20 double under or 40 singles
-5min rest then-
5 min amrap of ladder of
2 burpees
10 lunge steps
4 burpees
10 lunge steps
6 burpees
10 lunge steps
8/10, 10/10, 12/10,………
cooldown
5 min split stretch thru middle
100 hollow rocs