Start up(14)
stretch 4 mins

choose one: 2 mins of jax, mclimbers, high knees, tuck jumps

2rd
6 push ups
8 butterfly sit ups
10 superman

Metcon/Metcon-comp
Emom-14
even-7 squats + 7 squat jumps
odd-7 hrpu + 5 v ups

Finisher
low back smash/stretch
50 temp tantrum