Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(15)
6rds
4 cleans 135/95/*165/105
8 pull ups/*4 muscle ups
16 abmat sit ups

deadlift 5x1-work up

afterburner
60 second max cal row

Finisher
2 min hip opener
2 min sh distraction per
25 side plank punch through