Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds
8-12 db jerk
8-12 ring rows
10 hollow rocks

complex(10)pwr clean+hang clean+jerk-work up. Stop climbing when form goes.

Metcon
emom 12
even-2 cleans @80% of 1rm
odd-7 bar facing burpees

Metcon-comp
emom 12
even-3 cleans @ 80% of 1rm
odd- 5 toe to bar + 3 hspu

Finisher
2 min plank
30 temp tantrum
low back smash
lax shoulders