Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne

4x1 bench or strict press(10)

Finisher
2 min samson
50 cross crunch
30 w raise