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

Metcon(10)
9-12-15
box jumps/step ups 24/20
400m run after each round

Metcon-comp(10)
9-12-15
box jumps 30/24
400m run after each round

bench/strict 3x2(8)

Finisher
2 min sh distraction
2 min hip opener
100 flutters