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)
400m run
25 hang squat clean 115/75-*135/95
25 pull ups/*15 muscle ups
400m run

otm 10
hang clean-increase the load every minute

Finisher
2 min hamstring stretch
2 min hip distraction
60 sec l hang