Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 cleans

Metcon/Metcon-comp
Clean
Start with 40% of your one rep max. Add ten pounds every minute until failure. The workout is complete when you fail the lift.

afterburner
5x200m row or run sprints-rest equals work.

Finisher
2 min hamstring stretch per
2 min sh distraction
60 sec l hang