Start up(14)
stretch 4 mins

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

3x2 hi hang clean and jerk(7)
work up to quick hvy clean(7)
work up to quick hvy jerk(7)

Metcon(12)
3rds
4 cleans 145/105
8 hspu mod as needed
12 burpee box jump over 24/20

Metcon-comp (12)
3rds
4 cleans 225/135
4 jerks 225/135
16 burpee box jump over 30/24

Finisher
30 pass through
30 band pull apart
1 min chest opener per
60 sec l sit/hold