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

Complex
hi hang/hang pwr snatch x3(7)
pwr snatch/squat snatch x3(7)

Fitcamp
40 step ups
20 jings
40 plyo
20 cal row
40 inchworms
20 rope slam

Metcon(15)
21-15-9
rkbs 70/53
toe to pole
box jumps/step ups 24/20

Metcon-comp
3-6-9-12
chest to bar
double unders x5
snatch 135/95

Finisher
1 min chest opener per
30 scap push ups
30 sec mod y hold per
30 rtw per
1 min hip opener per