Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(17)
30 burpee box jump overs 24/20
20 sdhp 53/35-*70/53
10 bmu
20 kbs 53/35-*70/53
30 burpee box jump overs 24/20

Clean complex(15)
hang clean + clean
work up to hvy

Finisher
2 min hamstring stretch
2 min sh distraction
100 alt toe touch