Start up(14)
stretch 4 mins

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

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

power clean(15)tng
5@65%, 4@70%, 3@75%, 2@80%, 1@85%-100% of one rep max

Metcon(13)
5rds
9 power clean 95/65
36 double unders or 18 single unders and 18 tuck jumps

Metcon-comp(15)
5rds
9 power cleans 165/115
20 cal airdyne
9 ghdsu

Finisher
90 sec plank
low back smash
hamstring stretch