Start up
stretch 4 mins

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

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
6-8 v-ups

complex (12)
4rds
1 hi hang clean
2 hang clean
3 jerks

Fitcamp
10 walkouts
20 kbs 30#
40 cal row
20 sdhp 30#
10 walkouts

Metcon(12)
50 hang clean 115/85
otm 8 wallballs 20/14
You will stop every minute and complete 7 wallballs until you hit your 50 hang cleans.

Metcon-comp(12)
50 hang clean 165/105
otm 6 hspu
You will stop every minute and complete 6 hspu until you hit your 50 hang cleans.

Finisher
10 turkish get up
40 slow bicycles(2 sec ct per)
40 big arm circles 20f/b
4 min glute/ham stretch/smash