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(12)
18-12-6
box jumps 24/20
pull ups

Metcon-comp(12)
12-8-4
muscle ups
box jumps 30/24

3x2 front squat(8)

afterburner
2x400m run-rest=work

Finisher
2 min samson per
25 scap push ups
50 leg ext to hip raise