Start up(14)
stretch 4 mins

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

3rds
10 plyo
8 goodmornings
6 push-ups
4 deadlifts

Metcon/Metcon-comp(13)
Benchmark Friday
"Diane"
21-15-9
deadlift 225/155-scale as needed
hspu-scale as needed

afterburner(4)
amrap 4
Metcon/*Metcon-comp
3 cleans 135/95-95/65
3 dips/*ring dips

Finisher
stretch and roll low back
lax shoulders
2 min plank