Start up(14)
stretch (8)
roll quads, achilles, calf(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 rkbs
8-12 db pp
8 back extension

hang clean w/2 sec hold in power position-work up(7)

ot:30(5)
1 clean @90%

Metcon(15)
amrap 3 cleans 135/85(refer to 8/2)
1 minute rest then
30-20-10
kbs 53/35
box jumps/step ups 24/20
bfsu

Metcon-comp(15)
amrap 3 cleans 205/125(refer to 8/2)
1 minute rest then
30-20-10
kbs 70/53
double unders x2
ghdsu

Finisher
2 min low back/glute smash
20 cuff iso per
90 sec l hang/tuck