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 jerks

Metcon/Metcon-comp(14)
on the :15(14)
3 deadlifts 0:00-0:15 *185/115-135/95-105/75
2 hang cleans 0:15-0:30 *185/115-135/95-105/75
1 clean and jerk 0:30-0:45
*185/115-135/95-105/75
-amrap box jumps/step ups 0:45-0:60

afterburner(5)
800m run

Finisher
2 min hamstring stretch
30 t raise
60 rtw