Start up(14)
stretch 4 mins

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

3rds(8)
10 single leg deadlift
10 ground to overhead 45/25
10 walking front kicks

Metcon(13)
800m run
30 pull ups
800m run

Metcon-comp(12)
800m run
30 hspu
800m run

gym goat(5)

Finisher
2 min samson stretch
100 temp tantrum