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)
7rds
10 pistol squats(mod as needed)
10 hrpu

Metcon-comp(12)
7rds
10 pistols
5 strict hspu

ft squat(6)
3x2

afterburner
5 hill sprints-rest equals walk back to starting line.

Finisher
2 min chest opener
2 min couch stretch
50 bfsu