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(12)
4rds
9 push ups
7 pull ups
5 inverted burpees

Finisher
stretch and roll any hotspots(5)
30 leg raises