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 hip extension

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean work up to a heavy(13)

Metcon
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep burpees in 3 mins

score equals number of burpees

Metcon-comp
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep hspu in 3 mins

score equals number of hspu

Finisher
100 flutter kicks
25 pass through
25 good morning
low back smash