Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon(15)
30 kbs 53/35
400m run
30 wallballs 16/12
400m run
30 sdhp 53/35
400m run

Metcon-comp(15)
30 kbs 70/53
400m run
30 wallballs 20/14
400m run
30 sdhp 70/53
400m run

afterburner
500m row for time

4x1 snatch(8)

Finisher
IT stretch 2 mins per
1 min s/a para stretch
50 kneeling crunch