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

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean-work up to a heavy(13)

Metcon
(amrap 11)
5 cleans 135/85
5 sh2oh 135/85
15 box jumps/step ups 24/20

Metcon comp
(amrap 11)
5 burpee box jumps 24/20
7 hspu
9 cleans 165/115

Finisher
60 dbl crunch w/leg ext
1 min hamstring stretch per
25 w raise