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(16)
5rds
10 cleans 115/85-*155/105
20 wallballs 16/12-*20/14
10 pull ups/*4 bmu

back squat(15)
3x8

Finisher
2 min quad stretch
2 min chest opener
2 min v-sit