Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(17)
7rds
6 cleans 135/95/*155/105
8 pullups-mod as needed/*pullups
10 step/*box jump overs 24/20

afterburner(1)
max cal row-1 minute

Finisher
2 min hamstring stretch
25 band pull aparts
2 min v-sit