Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(10)
20-15-10
box jumps 24/20
pull ups

Metcon-comp(10)
30 box jump over 24/20(clear)
30 pull ups
20 box jump over 24/20(clear)
20 chest to bar
10 box jump over 24/20(clear
10 bar muscle ups

afterburner
1 mile run

Finisher
2 min samson stretch
25 band pull aparts
100 bicycles