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)
3rds
6 curtis p's 95/65
400m run

Metcon-comp(15)
3rds
6 curtis p's 115/75
54 double unders
then
800m run

*Curtis P=hang squat clean+ lunge+lunge+push press.

3x2 bk squat(8)

afterburner
4x200m sprints
rest=time worked

Finisher
2 min couch stretch
2 min s/a para
60 rtw