Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/su
8 good morn
6 cleans
4 sit-ups

Metcon/*Rx(13)
amrap 13
10 cleans 75/55-*105/75
30 single unders/*double unders

work up to hvy clean and jerk (12)

Finisher
2 min hamstring stretch
2 min shoulder distraction
100 temp tantrum