Start up(14)
stretch 4 mins

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

3rds
10 single leg deadlift
10 ground to overhead 45/25
10 walking front kicks

Metcon/*Metcon-comp(12)
3rds
21 kbs 53/35-*70/53
21 box jump/step overs 24/20

clean(12)
7x1 climb

afterburner(1)
max cals in one minute

Finisher
2 min hip opener
2 min hamstring stretch
70 rtw