Start up
stretch(5)
tabata warm up

choose one or two (18)
oh squat 4x3
bench 3x8
deadlift 5x1
or
3x20 of the following:
lunge
db press
kb deadlift

Metcon(15)
24-12-6
kbs 53/35
cal row or airdyne
hrpu

Metcon-comp(15)
24-12-6
kbs 70/53
ring dip

Finisher
30 ttb/reverse crunch
1 min band ham stretch per
1 min IT stretch