Start up(14)
stretch 4 mins

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

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

Gym goat(5)

complex (12) work up
high hang snatch
hang snatch
power snatch

Fitcamp
17:00 min clock
rope slam
kbs
squats
mclimbers
heels to rear

Metcon(15)
6 rds
6 pull ups
9 snatch 75/55
12 bfsu

Metcon-comp(15)
6rds
3 snatch 135/95
6 burpees to two
12 double unders

Finisher
40 in and outs
20 scap push ups
lax shoulders
low back smash