Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

3x2 high hang clean(7)

clean complex(12)
hang+power(work up to hvy)

Metcon
Amrap 7
800m run then max rep cleans in remainder of time(155/105).

rest 2 mins

tabata burpees

Score equals total reps for cleans and burpees.

Metcon-comp
Amrap 7
800m run then max rep cleans in remainder of time (205/135).

rest 2 mins

tabata muscle ups

Score equals total reps for cleans and muscle ups.

Finisher
30 v-ups
30 t raise
1 min couch stretch per