Start up(10)
Swing kicks
Walking front kicks
Walking side lunge
Inchworm

snatch balance(6)
5x2 ohs climbing(10)

Metcon
200m row/20 cal ad
15 pull ups
200m row/20 cal ad
1 rope climb-3/1 mod
200m row/20 cal ad
15 ttb/kne/hkr
200m row/20 cal ad
1 rope climb-3/1 mod

Metcon-comp
100 cal Airdyne
Then
10 rds
5 ghdsu
5 c2b

Finisher
20 standing t raise
30 sec mod iso y hold
20 cuff iso per
1 min six inch hold