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(20)
otm 20
min 1-4 snatch 115/75/*135/95
min 2-12 step ups/box jumps 24/20
min 3-4 clean and jerk 115/75-*135/95
min 4-12 kb figure 8 to a hold-35/20/*53/35

deadlift(8)
3x2

Finisher
2 min hamstring stretch
2 min sh distraction
2 min plank