Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow/ttp
4 clean and jerk(bar)

warm up clean and jerk(5)

Metcon/Metcon-comp (15)
For time:
15 burpees over the bar
5 clean and jerks 205/125-145/105
12 burpees over the bar
4 clean and jerks 205/125-145/105
9 burpees over the bar
3 clean and jerks 205/125-145/105

work up to hvy clean and jerk 3x1(6)

afterburner
5/10/15 suicides x5

Finisher
2 min hamstring stretch
25 cuff iso
50 double crunch