Start up
Stretch(4)
Choose your cardio: 2 mins of single/double unders, airdyne, 400m run, 500m row.

3rds
8-12 rkbs
8-12 db pp
8 back extension

high hang clean 3x2(6)
work up to heavy clean(6)
work up to heavy jerk(6)

Fitcamp
Amrap 15
5 jump squats
10 mb sit ups
20 mclimbers

Metcon
Amrap 12
6 cleans 105/75
9 burpee box jumps/su 24/20
12 cal row, 12 cal airdyne, 200m run(choose)

Metcon-comp
Amrap 12
800m for time then
Amrap the following in the remainder of time:
3 hang squat clean 155/105
5 hspu

Finisher
60 temp tantrum
1 min ham stretch per
1 min hip opener per
1 min sh distraction per