Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon(13)
Teams of two complete the following:
120 kbs 53/35
120 burpees
120 cal row

Metcon-comp(13)
Teams of two complete the following:
120 kbs 70/53
120 burpees
120 cal row

3x2(8)
jerk

afterburner
500m row for time

Finisher
2 min hamstring stretch
2 min lax shoulders
100 flutters