Start up(14)
stretch 4 mins

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

warm up(5)

ft squat-deload
5@40%-50%-60%

Metcon/Metcon-comp(18)
otm 18
min 1- 9 thrusters 75/55-*95/65
min 2- 9 ttb/kne/ttp
min 3- 9 burpees over the bar

Repeat the sequence until the time is up.

Finisher
2 min hip opener
30 t raise
60 cross crunch