Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 abmat sit ups

hi hang snatch 3x2(6)
work up to quick heavy snatch (8)

Fitcamp
Complete in any order
1600m run
1600m row
200 cal airdyne
100 sit ups

Metcon(15)
21-15-9
kbs 70/53
Inverted burpees
400m run after each round

Metcon-comp(18)
800m run
21-15-9
snatch 115/85
hspu
800m run

Finisher
100 cross crunch
30 t raise
30 halo