Start up(10)
agility (5)
pvc warm up(5)

Skill
high hang clean 3x2(7)
jerk skill-drive dip(7)

Complex(12) work up
clean and jerk+hang clean and jerk

Fit Camp
5rds
15 kbs
15 rope slam
15 hrpu
15 sit ups

Metcon
Amrap 12
3 cleans 95/65
3 toe to bar
3 jerks 95/65
3 pull ups

Metcon-comp
Amrap 12
3 cleans 165/110
3 chest to bar pull up
3 hspu

Finisher
60 alt leg raise
20 w raise
20 band pull apart
20 sec mod y iso hold per