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(9)
Amrap 9
6 goblet squats 70/53-45/35
12 *double unders x2 singles

3x10
bench/strict
superset with tricep kickbacks

afterburner(1)
60 seconds max cal row

Finisher
6x20 flutters w/10 sec hold
2 min quad barbell smash
2 min hip opener