Warm-up/ mobility:
Joints/poles/10s
thoracic opener with roller

Metcon
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters/run 400
5 Clean & Jerks

Score is total load successfully lifted over the course of the six sets – total of 30 possible reps.”

5:00 jump rope