Start up(14)
stretch 4 mins

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

3rds(8)
10 sl dl
10 plyo
5 pull-ups

Metcon/*Rx(16)
5rds
10 cleans 135/85-*185/105
10 pullups
10 mbsu 16/12-*ghdsu

Clean(12)
pwr+squat clean-work up to hvy

Finisher
2 min hamstring stretch
2 min chest opener
30 w raise
60 temp tantrum