Start up(14)
stretch (8)
roll quads, achilles, calves(4)
samson stretch(2)
front rack floor stretch(2)

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

1 clean+ 2 ft squat+1 jerk-work up (9)

ot :30(4)
1 clean @ 90% of 1rm(hvy)

Metcon(15)
3rds
7 clean and jerk 115/75
9 bar facing burpees
11 hrpu

Metcon(15)
3rds
7 clean and jerk 135/95
9 bar facing burpees
11 hspu

Finisher
20 cuff iso
2 min hamstring stretch
80 temp tantrum