Start up(14)
stretch 4 mins

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

2rds(10)
10 good mornings
8 squats
6 push-ups
4 cleans
2 pull-ups/mu

Metcon/Metcon-comp(39)
Partner workout
0:00-6:00-establish max curtis p
6:00-12:00-establish 5rm hang clean

rest 3:00 minutes

15:00-20:00
split the work as you wish
amrap 5:00
80 goblet lunge 35/20/*100 pistols
40 hspu w/2 abmats or 80 hrpu/*50 hspu
amrap pull ups/*muscle ups w/remainder of time

rest 20:00-26:00

26:00-39:00
amrap 13
max rounds alternating work(1 working on triplet, both run)
15 kbs 53/35-* 70/53
15 burpees to a plate
15 bfsu/* ghdsu
200m tandem run-every one hundred meters equals 1 rep.

Finisher
stretch and roll everything
40 side bends per