Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 hang clean
4 pull ups
2 push up/hspu

Metcon/Metcon-comp(18)
40 hang clean 115/75-*155/95
10 pull up/c2b/*7 bmu
40 step ups/*box jumps 24/20
10 pull up/c2b/*7 bmu
40 hrpu/*hspu
10 pull up/c2b/*7 bmu

hang clean(12)
work up to a hvy

Finisher
2 min hip opener
2 min s/a para stretch
30 hip rots
60 dbl crunch