Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne
or make up a wod from earlier this week.

4x1 bench (10)
superset with dips

Finisher
2 min samson
50 cross crunch
30 T raise