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

hang snatch 3x2(6)
snatch 5x1(8)
work on form

Fitcamp
5rds
100 jump rope
50 squats
25 step ups

Metcon(12)
5rds
200m run
12 kbs 53/35

Metcon-comp(12)
3rds
500m row
12 s/a db snatch 45/30
1 legless rope climb

Finisher
50 in and outs
1 min hamstring stretch
25 t raise