Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(15)
3rds
400m run
3 wallwalks
15 wallballs 20/14-16/12

bench/strict press(15)
10-8-6-4-2

Finisher
stretch and roll any hotspots
40 in and outs