Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon(14)
10-9-8-7-6-5-4-3-2-1
cleans 135/95
pull ups
su x3/du

Metcon-comp(14)
10-9-8-7-6-5-4-3-2-1
cleans 165/105
ghdsu
du x3

afterburner
3x10 tire flip
or
sled 4x25m
or both

clean-work up to quick hvy 2 tng (8)

Finisher
2 min hamstring
20 cuff iso per
40 vertical sit ups