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

high hang clean 3x2(7)
work up to hvy clean and jerk(12)

Metcon
"Helen"
3rds
400m run
21 kbs 53/35
12 pull ups

Metcon-comp
40 hspu
otm-3 cleans @205

Finisher
20 side plank punch through per
1 min hip opener per
50 crunches