Start up(14)
stretch 4 mins

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

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

clean warm up (5)

Metcon(9)
amrap 9
3 cleans 135/95
3 pull ups
*mod as needed

Metcon-comp(9)
amrap 9
2 cleans 185/125
4 hspu

afterburner(choose one)
5x100m sprints(run)
5x150m row sprints
5x20 cal airdyne sprints

Finisher
stretch and roll any hotspots
60 temper tantrums