Start up(14)
stretch/roll 6 mins-hotspots

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

4x2 jerk
3x3 front squat @85% of 1rm

Metcon(7)
amrap
3 med ball clean wallball 20/14
3 burpees to two

Metcon-comp(7)
amrap
3 mutant makers 115/85
3 bar facing burpees

Finisher
60 tucks
2 min couch stretch
2 min sh distraction