Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon(12)
3rds
400m run
15 burpees

Metcon-comp(12)
3rds
400m run
21 ring dips

Afterburner
800m run

Finisher
2 min hip opener
2 min sh smash
2 min plank