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

warm up shoulder to overhead/set up(5)

Metcon(7)
amrap
3,6,9,12 etc...
box jumps/step ups 24/20
shoulder to overhead 95/65

Metcon-comp(7)
amrap
3,6,9,12 etc...
box jump overs 24/20
shoulder to overhead 115/85

3x2 jerk(8)

afterburner
800m run

Finisher
2 min samson
25 scap push ups
50 bfsu