Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo
20 mclimbers
30 h2r

Metcon/*Rx(20)
8rds
6 cleans 105/75-*145/95
100m run
6 *ring dips(mod as needed)
100m run

otm 6
hang clean + clean
climb

Finisher
2 min hip opener
40 w raise
80 double crunch