Start up(14)
stretch 4 mins

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

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

gymnastic goat(5)

hang clean, hold catch for two secs-focus on form and timing-work up if form allows(7)
clean and jerk- work up to hvy(13)

Fitcamp
200 single unders
100 cal ad
50 burpees
25 ground to overhead 25#

Metcon(amrap 12)
3 cleans 135/95
2 burpees
1 clean and jerk 135/95

Metcon-comp(amrap 12)
4 cleans 205/125
3 burpees
2 def hspu 4/2

Finisher
50 dbl crunch w/leg ext
1 min sh distraction per
1 min hamstring stretch per