Start up(14)
stretch 4 mins

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

warm up(8)

Metcon/Metcon-comp(18)
on the 6:00
800m run
repeat 3x

Finisher
60 rtw
2:00 min bf stretch
2:00 min sh smash, distraction