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)
otm
min 1- 6 cleans 135/95
min 2- 12 box jumps 24/20
min 3- 18 abmat sit ups

Metcon-comp(15)
otm
min 1- 6 cleans 165/115
min 2- 12 bjo(clear) 24/20
min 3- 18 cal row

3x2 jerk(8)

afterburner(4)
6x 5/10/15 suicide

Finisher
2 min hip opener
2 min sh distraction
15 side plank punch through