Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(13)
5rds
8 alt db snatch 45/30
8 hrpu
8 pull ups

Metcon-comp(13)
5rds
8 alt db snatch 60/45
8 hspu
8 c2b

afterburner
optional(15)
bk squat
10-8-6-4-2
or
1 mile run for time(10)

Finisher
15 cuff iso per
2 min lax smash
2 min ham stretch per