Start up(14)
stretch 4 mins

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

hi hang clean(7)
clean-5x2 tng(9) climb

Metcon(9)
amrap
3 cleans 115/85
20m shuttle

Metcon-comp(9)
amrap
3 cleans 165/115
20m shuttle

Finisher
2 min hip opener
15 side plank punch through
50 slow bicycles