Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 sit ups
4 cleans

Metcon/*Metcon-comp(15)
25 cleans 115/85-*155/105
100 bfsu/*mbsu 20/14
25 cleans 115/85-*155/105

afterburner(3)
500m row for time

3x2 tng clean(13)

Finisher
2 min hamstring stretch
1 min per mod y iso hold
100 flutters w/10 sec pause every 10 reps