Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(14)
30-20-10
db snatch 45/30-*60/45
step ups/*box jumps 24/20
*8 hspu after each round(mod as needed)

deadlift(8)
3x2 tng

afterburner(3)
5x5-10-15

Finisher
2 min hamstring stretch
30 ttb/kne/ttb
30 w raise