Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good morning
6 hang clean
4 hrpu

Metcon/*Rx(20)
400 *du's/plate jumps 45/35
every two minutes complete the following:
5 cleans 115/75-*145/95
5 burpees
This workout is complete when you complete 400 *double unders/plate jumps. Start the workout with cleans and burpees.

hang clean(12)
3x2 climb

Finisher
2 min hamstring stretch
30 t raise
60 dbl crunch