Start up(14)
stretch 4 mins

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Metcon(10)
21-15-9
sh 2 oh 105/75
cal row

Metcon-comp(10)
21-15-9
sh 2 oh 135/95
cal row

bench/strict
4x2

Finisher
2 min sh distraction
roll/stretch hotspots
2 min plank