Start up(14)
stretch 4 mins

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

2rds(8)
20 jax
10 hip rotations
5 inchworm

Metcon/*Rx(12)
amrap the following
0:00-3:00 max rep cleans
155/85-*225/105
3:00-6:00 max rep single/*du's
6:00-9:00 max cal row/airdyne
9:00-12:00 400m run
sub 1:40 +4, sub 1:50 +3, sub 2:00 +2 over 2:00-0.

score equals total reps

rest 5 mins

otm 6
2 hang cleans(climb)

Finisher
2 min hamstring stretch
30 scap push-ups
60 knee tap crunch