Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 jerks(bar)

Metcon/*Metcon-comp(10)
20-16-12-8-4
hang clean *155/100-135/85
wallball 20/14

Finisher
2 min IT stretch
30 band pull aparts
100 flutters