Start up(14)
stretch 4 mins

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

3rds
8-12 rkbs
8-12 db pp
8 back extension

jerk-4x2(6)
front squat-3x5@75% of 1rm(13)

Fitcamp
200 jump rope
100 rope slams
50 step ups
100 rope slams
200 jump rope

Metcon(12)
800m run
40 push ups
20 box jump/step ups 24/20
15 c2b

Metcon(12)
800m run
40 hspu
20 box jump overs 24/20
10 mu

Finisher
30 t raise
60 rtw
2 min ham stretch