Start up(8)
Stretch and roll(4)
2rds(4)
200m run
30 jax

15 pass through
15 oh squat

front squat 3x1(8)

Metcon(15)
3rds
400m run
15 ground to overhead 45/35
15 push ups

Metcon-comp
Bench 3x8
Strict ring dips 3x8
Back and hip ext 3x8
Curls 3x8

Finisher
2 min lax smash
1 min ham stretch
50 alt leg raises