60:00 min running clock

0:00-12:00
Start up(12)
stretch 4 mins

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

2rds(6)
10 good mornings
8 hrpu
6 squats
4 db sn
2 pull ups

12:00-25:00
work up to hvy clean and jerk

25:00-60:00
Metcon/*Metcon-comp(35)
teams of two complete the following:
400m run(all runs must be together)
30 sync burpees
60 cleans 115/75-*165/110
60 sync sit ups
60 pull ups/*c2b
400m run
60 db sn 35/20-*60/45
60 box *jump/step overs 24/20
60 wallballs 16/12-*20/14
30 sync burpees
400m run

Finisher
2 min hip opener
2 min chest opener
30 w raise
100 temp tantrum