Start up(14)
stretch 4 mins

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

3rds(8)
4 strict db press
6 db squat cleans
8 sit ups

Metcon/Rx(18)
10-8-6-4-2-4-6-8-10
cleans 135/85-*185/105
wallballs 16/12-*20/14
burpees
pull-ups

clean-work up to hvy(12)

Finisher
2 min samson stretch
30 scap push-ups
60 kneeling crunch