Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/*Metcon-comp(16)
4rds
400m run
25 step ups/*box jumps

gym goat(6)

Finisher
2 min samson stretch
50 oblique crunch per