Start up(14)
stretch 4 mins

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

2rds(6)
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(15)
4rds
9 cleans 135/95
18 abmat sit-ups
9 box jumps/step ups 24/20

Metcon-comp(15)
4rds
9 cleans 165/115
18 ghdsu
9 box jumps 30/24

clean 4x1(8) climb
afterburner-tabata row or airdyne

Finisher
2 min hamstring stretch
2 min sh distraction
1 min six inch hold