Start up(14)
stretch 4 mins

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

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(12)
21-15-9
pull ups
abmat sit-ups

Metcon-comp(12)
12-9-6
bar muscle up
ghdsu x2

3x2 strict press(8)

afterburner(6)
800m run

Finisher
2 min shoulder distraction
2 min ham stretch
2 min plank