Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(13)
5-10-15-20
burpees to a plate
v-ups
single unders x3

Metcon-comp(13)
5-10-15-20
burpees to two
ghdsu
double unders x2

afterburner(4)
tabata mountain climbers

Finisher
2 min couch stretch per
25 band pull aparts
50 slow bikes