Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 du/su
6 dl
4 push-ups

Metcon/*Rx(10)
800m run buy in
then amrap in remainder of time
7 cleans 105/75-*165/105
21 *double unders/x3 singles

rest 5 mins

otm 6
clean-climb every minute if form is good. Start around 60% of 1rm.

Finisher
2 min hamstring stretch
1 min hip distraction
50 rtw
50 crunches