Start up(14)
stretch 4 mins

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

3rds(5)
10 plyo
8 deadlifts
6 hang clean
4 jerks

work up to hvy clean and jerk 85-90%of 1rm(10)

Metcon/Metcon-comp(10)
"Grace"
30 clean and jerks for time
135/95

rest then

3rds(12)
15 kbs 53/35-35/20
15 step ups/box jumps 24/20

Finisher
70 rtw
stretch and roll any hotspots