Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(15)
400m run
50 ohs 95/65 -75/55
30 hspu(mod as needed)
50 double unders x3 singles
400m run

Finisher
2 min samson stretch
30 w raise
100 flutter kicks