Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc good mornings

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

3rds(8)
8 decline push ups
8 b.o.r
10 v-ups

Clean(16)
hang clean 3x2 w/2 sec pause(4) catch
hang clean and jerk 3x2 w/2 sec pause jerk(4)
clean and jerk-work up to heavy(8)

Metcon(9)
amrap 9
3 kbs 53/35
3 burpees

Metcon-comp(9)
amrap 9
3 cleans 155/105
3 bar facing burpees

Short amrap. Go hard and go fast. Keep movements clean and efficient.

Finisher
2 min hamstring stretch
2 min sh distraction
2 min v sit