Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

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

gym goat(5)

Complex-work up to hvy(13)
hang clean
power clean
squat clean

Metcon(13)
5rds
5 cleans 115/85
10 s2oh 115/85
15 box jumps 24/20

Metcon-comp (13)
5rds
5 cleans 225/135
50 du's

Finisher
50 bfsu
20 cuff iso per
1 min hip opener per