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 squat clean 3x2(6)
power clean + squat clean work up(12)

Metcon(14)
4rds
8 cleans 135/95
6 hrpu
2 rope climbs/6 strict pull ups

Metcon-comp(16)
4rds
10 ghdsu
8 cleans 185/125
6 def hspu 6/4
1 legless after each rd

Finisher
20 cuff iso per
20 side plank punch thru
1 min side plank