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 cleans(bar)

Metcon/Metcon-comp
amrap 9
3 cleans 115/85 *155/105
3 pull ups-mod as needed/*bmu

clean(8)
work up to heavy

Afterburner(3)
500m row for time

Finisher
2 min hamstring stretch
50 bfsu