Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

gym goat(5)

Power(optional post wod)15
bench press 5x2
oh squat 5x2
good mornings 3x5 & ghr 3x5

Metcon
16.4

Metcon-comp
16.4

Finisher
Stretch and roll