Start up(14)
stretch 4 mins

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

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

Metcon(14)
3rds
400m run
10 hspu-modify as needed

Metcon-comp(14)
3rds
400m run
12 deficit hspu

afterburner
5x5-10-15 suicide

Finisher
2 min couch stretch
25 scap push ups
25 band pull aparts