Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon/Metcon-comp(15)
5 giant sets not for time
8 bench press or strict
8 rev fly
8 curls
8 tri kickback
8 good mornings

Finisher
100 temper tantrums
stretch and roll any hotspots