200 yard run
20 each side heavy kb bent over row
20 alternating Turkish get ups
20 banded good mornings

1 min cat cow
1 min forearm stretch
2 mins each side worlds greatest stretch with a twist

Metcon (Weight)

set up and warm up snatch to 115/75/95/55

18 mins on the 2's
4TnG snatch ( power is acceptable)
8 burpees

build weight throughout workout if you drop barbell during set you can not move up in weight until you successfully complete the 4 TnG reps.

score is last weight lifted