Start up(14)
stretch 4 mins

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

3rds
10 plyo
8 deadlift
6 ttb/ttp
4 hang clean

Metcon/Metcon-comp (20)
10-8-6-4-2 climbing
complete each clean set in a tng format.

afterburner
sled push x6
400mx2 w/partner(tag off)

Finisher
2 min couch
2 min toe touch
60 sec l hang/tuck