Start up(14)
stretch 4 mins

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

3rds(8)
10 oh squats
10 sl deadlift
10 tuck jumps

Metcon/Metcon-comp(16)
5rds
8 ohs 95/65-*135/95
16yd burpee broad jump
then 400m run

work up to hvy ohs(15)

Finisher
2 min hip opener
30 w raise
100 bicycles