Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(11)
3rds
9 cleans 115/75-*145/95
27 push ups
9 cleans 115/75-*145/95
27 mb sit-ups 16/12-*20/14

afterburner(7)
ammap-7 mins

Finisher
50 alternate sit-ups
2 min couch stretch per
25x2 t raise