Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good morning
6 hang clean
4 sit ups

Metcon/*Rx(24)
otm 24
min 1-100m shuttle run
min 2-6 hang cleans 95/65*155/85
min 3-25 *du's/plate jumps
min 4-20 sit ups/*15 ttb/*15 ghdsu
min 5-15 kbs 53/35-*70/53
min 6-20/15 cal row/airdyne

3x2 tng deadlift(12)

Finisher
2 min hamstring stretch
30 w-raise
50 kneeling crunch