Start up(14)
stretch/roll 6 mins-shoulders, upper back

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

3rds(8)
10 pass through
10 pvc clean and jerk
5 handstands or kick up att

hi hang clean(8) work up
6x2 tng clean (12)

Metcon(12)
30 cleans 135/95
40 hrpu
50 jing jangs

Metcon-comp(12)
30 cleans 165/115
40 ring push ups
50 cal row

Finisher
2 min hip opener
90 sec six inch hold
60 flutters
30 w raise