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 (17)
400m run
30 burpees
400m run
30 du's singles x3
400m run
30 burpees
400m run
30 du's singles x3

Finisher
2 min couch stretch
25 t raise
100 crunches