Start up(14)
stretch 4 mins

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

3rds(8)
4 chest to bar pull ups
6 sit-ups
8 sumo dead high pull

Metcon/Metcon-comp(15)
amrap 15
7 pwr cleans 105/75-*165/95
5 ghdsu/bfsu
3 ring row/pullups/c2b/*bmu

work up to hvy clean(15)

Finisher
2 min samson stretch
30 t raise
15 scap push ups
60 double crunch w/leg ext