Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(13)
45 chest to bar/60 pull ups
otm: 20 double unders x3 singles

Metcon-comp(13)
30 muscle ups
otm: 20 double unders

*start with doubles/singles

afterburner
2x800m
rest equals work time

Finisher
2 min hip opener
20 cuff iso per
40 v-ups