Start up(14)
stretch 4 mins

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Metcon/*Metcon-comp(13)
7rds
4 pullups/*6 c2b
10 step ups/*box jumps 24/20

5x1 strict press (10)

afterburner
60 second max cal row

Finisher
2 min bf stretch
2 min sh smash
60 rtw