Start up(14)
stretch 4 mins

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

warm up(4)
Roxanne

Metcon/*Metcon-comp(13)
7rds
5 cleans 135/85-*185/105
10 hrpu/*5 bmu

afterburner
5x4 lateral bounds
100 double unders or x2 singles

Finisher
2 min hip opener
25 scap push ups
50 double crunch