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 db sn
4 push ups

Metcon/Metcon-comp(16)
40-20-10
db snatch 35/20-*45/30
burpees
then
400m run

5x1(15)
hang snatch + sq sn plex
work on form

Finisher
2 min hamstring stretch
30 w raise
30 v-ups