Start up(14)
stretch/roll 6 mins-low back/hams/shoulders

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon(14)
3rds
15 ttb/k2e/ttp
400m run
5 inverted burpees

Metcon-comp(14)
3rds
15 chest to bar pullups
400m run
5 inverted burpee w/hspu

bench/strict 4x2
dips 3x8

Finisher
60 oblique crunch
roll hotspots
sh distraction(2)