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/superman

Metcon/Metcon-comp(15)
15-15-15/*6
clean and jerk 95/65-*115/75
*box jumps/step ups 24/20
pu/*mu

work up to hvy deadlift(15)

Finisher
low back smash/stretch
30 cuff iso
60 alt sit up