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

Complex-work up(12)
snatch pull
hang snatch
snatch

Fitcamp
15 db thrusters
25 ground to overhead
35 abmat sit-ups
200 jump rope
35 abmat sit up
25 ground to overhead
15 db thrusters
400m run

Metcon (14)
Emom
even-3 deadlift 205/135 and 6 rkbs 53/35
odd-20 step ups w/kb

Metcon-comp(14)
Emom
even-3 deadlift 255/175 and 6 kbs 70/53
odd-12 box jump overs 30/24

Finisher
100 double crunch
2 min hamstring stretch per
Lax shoulders