Start up(14)
stretch 4 mins

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

3rds
8-12 rkbs
8-12 db pp
8 back extension

Metcon(7)
amrap 7
6 burpees to a plate
12 oh lunges 45/35 plate

Metcon-comp(7)
amrap 7
6 thrusters 105/75
6 ttb

afterburner
1 mile run(compare to last week)

Finisher
2 min IT stretch
20 scap push ups
40 kneeling crunch