Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 superman

Metcon/Metcon-comp(12)
amrap 12
15 kbs 35/20-*53/35
15 step ups/*box jumps 24/20

work up to hvy 2 tng cleans(12)

Finisher
2 min hip opener
2 min chest opener
100 flutters