Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 cleans
6 jing jang
4 pull ups

Metcon(17)
400m run
then
18-15-12
cleans 115/75-*155/105
pull ups/*bmu
then
400m run

hang clean+power clean(10)
work up

afterburner(1)
max cal row

Finisher
2 min hamstring stretch
30 scap push ups
60 cross crunch