Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

complex-(12) work up
sn grip halting dead 5x1(7)
high hang sn+hang+snatch

Fitcamp
100 of the following in any order:
rope slams
sit ups
single unders
bicycles
rev burpees
cal ad/row
squat jumps

Metcon(15)
3rds
9 deadlift 135/95
400m run
18 hrpu

Metcon-comp (15)
4rds
9 deadlift 205/125
27 du's
9 db hang sn 60/45

Finisher
50 in and outs
2min plank
low back smash