Start up(14)
stretch 4 mins

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Metcon(14)
50 med ball sit-ups 20/14
40 burpees over the bar
30 front squats 115/85
40 hrpu
50 med ball sit-ups 20/14

Metcon-comp (14)
50 ghdsu
40 burpees over the bar
30 front squat 145/105
40 c2b
50 cal row

Back sq(8)
3x2

Afterburner
2:00 min row/airdyne for cals

Finisher
2 min hamstring stretch per
25 cuff iso per
50 oblique crunch