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 deadlifts
6 hang clean
4 sit ups

Metcon/Metcon-comp(16)
5rds
15 wallballs 16-12/20-14
15 cleans 115/75-135/95
then 800m run

work up to hvy clean(8)

Finisher
2 min hip opener
30 cuff iso
100 knee tap crunch