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 or superman

clean pull 3x2(6)
jerk 3x2(6) work up
clean- work up to heavy(12)

Metcon(13)
3rds
20 hrpu
10 cleans 135/95
400m run

Metcon-comp (13)
3rds
15 clean and jerk 165/115
15 cal airdyne
45 double unders

Finisher
2 min plank
1 min hip opener
20 side plank pt per