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 hang clean
4 pull ups

Metcon/*Metcon-comp(21)
6rds
200m run
6 cleans 115/75/*165/100
6 pull ups(mod as needed)/*2 rope climbs

otm(5)
2 cleans-climb

Finisher
2 min hamstring stretch
30 band pull aparts
30 birddog's per