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(16)
3rds
15 snatch 75/55-*95/65
200m run
15 hrpu/*hspu
200m run

work up to hvy snatch(8)

afterburner(1)
max cal row

Finisher
2 min hip opener
30 cuff iso
100 flutter kicks