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(9)
amrap 9
1 deadlift 105/75-*145/100
1 hang clean
1 burpee over the bar
2 deadlifts
2 hang cleans
2 burpees over the bar
3,3,3,3 etc....

work up to hvy clean and jerk(10)

afterburner(1)
1 min max cal row

Finisher
2 min IT stretch
2 min chest opener
2 min plank