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 good mornings
6 kbs
4 back ext or superman

Metcon/Metcon-comp(14)
120 step ups/*box jumps 24/20
otm-9 kbs 53/35-*70/53-starting kbs first.

afterburner(6)
on the 3:00
400m run
Repeat 2x

work up to hvy deadlift(10)

Finisher
2 min hamstring stretch
30 scap push ups
2 min v-sit