Start up(14)
stretch 4 mins

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

3rds(8)
10 sl deadlifts
10 inch worms
10 tuck jumps

Metcon/Metcon-comp(15)
amrap 15
3 cleans 115/75-*145/95
6 hrpu/*hspu
18 *du's/su

4x2 hang clean(12)
work up to a hvy

Finisher
2 min bf stretch
3 x:30 l hang
2 min sh distraction