Start up(14)
stretch 4 mins

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

3rds
10 plyo
8 good mornings
6 abmat sit-up
4 hang clean

Metcon/*Metcon-comp(16)
3rds
400m run
15 cleans 115/75 *165/115
6 pull ups/4 muscle ups

afterburner(2)
max rep du's/du's in two minutes

Finisher
2 min couch stretch
2 min hip distraction
100 temp tantrum