Start up(14)
stretch/roll 6 mins-hotspots

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Metcon(12)
3rds
15 pull ups
30 double unders(x3 singles)
15 medball sit ups 20/14

Metcon-comp(12)
3rds
8 muscle ups
40 double unders
16 ghdsu

afterburner
1 mile run(10)
record time

gymnastic goat(5)

Finisher
roll/smash quads
30 v-ups