Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(17)
FGB clock
rope slams
hrpu
cone runs
abmat sit up
airdyne/row

bench/strict
5-4-3-2-1

Finisher
60 sec six inch hold
stretch/smash any hotspots