Start up(14)
stretch 4 mins

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

3rds(8)
8 strict db press
8 db squat cleans
8 superman

Metcon/Metcon-comp(19)
30-20-10
box jump overs 24/20
cleans 115/80/*165/115
hrpu/*hspu

squat clean(12)
work up to a hvy

Finisher
2 min hamstring stretch
30 w raise
100 flutters