Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(10)
"Fran"
21-15-9
thrusters 95/65
pull ups

metcon-scale as needed
metcon-comp as written

back squat 3x2(8)

afterburner-4x200m sprint
rest equals time worked

Finisher
samson stretch (2)
30 sec iso mod y hold per
60 double crunch