Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon(10)
amrap 10
4 pistols-mod as needed
4 burpees

Metcon-comp(10)
amrap 10
4 pistols
4 burpee muscle ups

3x2 ft squat(8)

afterburner
5x100m sprint-rest=walk to start

Finisher
2 min couch stretch
100 bicycles