Start up(14)
stretch 4 mins

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

3rds(8)
4 chest to bar pull ups
6 oh ext
8 sumo dead high pull

Metcon(15)
6rds
10 kbs 53/35
10 toe to bar/ttp/kne

Metcon-comp(15)
6rds
10 kbs 70/53
10 toe to bar

Finisher
2 min hamstring stretch
20 cuff iso
50 leg raise