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(18)
ot 3 min
5 burpees over the bar
10 cleans 105/75-*145/100
200m run

repeat 6x-record all times then average for score

work up to hvy 3 hang clean(12)

afterburner(2)
max rep du's

Finisher
2 min IT stretch
30 cuff iso per
30 oblique crunch