Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp
750m row or 50 cal airdyne
then
4 giant sets not for time
10 db press or bench
10 curls
10 dips
10 upright row
10 sit ups

Finisher
roll/smash any hotspots
30 side bends