Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 snatch

Metcon/Metcon-comp(17)
30 ohs 75/55-*95/65
400m run
20 hang snatch 75/55-*95/65
400m run
10 squat snatch 75/55-*95/65
400m run

strict press/bench 5x2 (12)
30 tricep kickbacks

Finisher
2 min hamstring stretch
2 min chest opener
100 bicycles