Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
death by clean and jerk
115/75/*155/105

at the 15:00 min mark
800m run for time

at the 22:00 min mark
1:00 min max rep kbs 53/35/*70/53

Finisher
2 min hamstring stretch per
2 min shoulder distraction
100 knee tap crunch