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(20)
2rds
10 kbs 53/35-*70/53
200m run
10 bfsu
then
2rds
10 sdhp 53/35-*70/53
200m run
10 bfsu/*ghdsu
Repeat 2x

snatch 3x2(6)
clean 3x2(6)

Finisher
2 min hamstring stretch
50 t raise
100 flutters