Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

front squat-work up to one rep max(18)

Metcon(8)
Amrap 8
4 thrusters 75/55
4 burpees over the bar

Metcon-comp(8)
4 thrusters 95/65
4 muscle ups

afterburner(5)
800m run

Finisher
hip opener(2)
50 cross crunch