Start up(14)
stretch/roll 6 mins-low back, lats, quads

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

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

hi hang clean(7)
clean-4x2 tng(9) climb

Metcon(9)
4rds
9 cleans 115/85
27 abmat sit-ups

Metcon-comp(9)
4rds
8 cleans 165/105
16 ghdsu

Finisher
1 min side plank per
30 band pull aparts
2 min hamstring stretch