Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon(15)
40-20-10
box jump/step ups 24/20
push press 75/55
rest 5 min
afterburner
3x400m on the 3 minute-post average

Metcon-comp(15)
3rds
25 box jump overs 24/20
15 hspu
rest 5 min
afterburner
3x400m on the 3 minute-post average

sn balance(7) work up-form first
ohs-3x1@90% or heavier than last week(8)

Finisher
2 min couch stretch
50 leg raise w/hip raise