Start up(14)
stretch 5 mins

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

2rds
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(9)
amrap 9
6 kbs 53/35
6 burpees

Metcon-comp(9)
amrap 9
6 kbs 70/53
6 burpees

afterburner
4x25m sled push(alt w/partner)
4x25 rope slam

clean complex(10)
hang + pwr/squat-work up

Finisher
2 min hamstring stretch
100 flutter kicks