Start up(14)
stretch 4 mins

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

2rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(12)
tabata 20sec work/10sec rest x8rds
lunge
cal row/airdyne
bfsu

bench/strict(10)
5x2 climbing

Finisher
roll any hotspots(5)
50 cross crunch