Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good morning
6 hrpu
4 squats

Metcon/*Rx(18)
30 burpees over the bar
15 cleans 135/85-*205/115
20 burpees over the bar
10 cleans 135/85-*205/115
10 burpees over the bar
5 cleans 135/85-*205/115

clean and jerk(12)
5x1-work up

Finisher
2 min hamstring stretch
30 w raise
50 dbl crunch