Start up
stretch(5)
agility (coaches choice)4

ft squat 3x3(12)

Metcon(14)
20-15-10
box jumps/step ups
pull ups
rkbs 53/35

Metcon-comp(14)
25-25-25
pull ups
burpee box jumps over 30/24
airdyne cals

Finisher
50 dbl crunch w/leg ext
1 min per side chest opener
25 cuff iso per