Start up(14)
stretch 4 mins

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

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

high hang clean 3x2- 2 sec pause in the catch(7)
hang clean 3x2(6)
clean and jerk- work up to hvy(10)

Metcon(14)
5rds
12 hang cleans 135/95
12 ttb/ttp

Metcon-comp(12)
5rds
10 hang clean and jerk 165/115
10 box jump overs 24/20

Finisher
1 min max rep sit ups w/partner
1 min chest opener per
2 min hamstring stretch per