Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon/Metcon-comp (7)
Open 12.1

hang squat snatch 4x1(8)form work

deadlift 4x1(8) work up

400mx2 rest equals work or
500mx2 rest equals work

Finisher
low back smash
100 bicycles
30 t raise