Start up(14)
stretch 4 mins

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

3rds(8)
10 good mornings
10 plyo
10 sl dl

Metcon/Metcon-comp(12)
amrap 12
5 cleans 115/75-*165/95
7 burpee box jump overs 24/20

complex(12)
hang clean + clean + jerk
work up to hvy

Finisher
2 min hamstring stretch
30 t raise
30 ghdsu/mbsu