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(16)
3rds
7 cleans 135/95-*185/125
21burpees over the bar
200m run
then
28 *deficit hspu/mod as needed or hrpu

clean and jerk(12)
work up to hvy

Finisher
2 min hamstring stretch
30 w raise
1 min v-sit