Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

high hang snatch 3x2(6)
hang snatch 3x2(6)
power snatch 5x1(10)

Fitcamp
500m row
40 step ups
30 cal airdyne
20 dumbbell push press
10 walkouts
20 dumbbell push press
30 cal airdyne
40 step ups
500m row

Metcon(15)
3rds
20 kbs 53/35
200m run
20 toe to bar/toe to pole

Metcon-comp(15)
3rds
20 kbs 70/53
500m row
20 toe to bar

Finisher
100 temp tantrum
1 min mod y iso hold
1 min hamstring stretch per