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 back extension

Metcon/Metcon-comp(18)
5rds
6 cleans 115/75-145/105
6 jerks
12 box jumps/step ups 24/20

work up to heavy clean and jerk(10)

Finisher
2 min hip opener
2 min back smash
100 bicycles