Start up(14)
stretch 4 mins

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

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

Power(16) optional post wod
bench/strict 5x5
deadlift 6x1
oh squat 5x2

Metcon
16.3 scaled

Metcon-comp
16.3 rx

Finisher
stretch and roll