Start up(18)
foam roll lats and thoracic (upper back) (4)
hamstring stretch (2)

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 squat clean (bar)

clean pull + hang clean work up, but do not sacrifice form for load (7)

clean-work up to heavy(10)

Metcon(11)
30-20-10
kbs 53/35
ttb-mod as needed
then 400m run

Metcon-comp(11)
30/20/10
kbs 70/53
ghdsu
then 500m row

Finisher
2 min glute smash
2 min hamstring stretch
60 sec l hang/tuck