Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(13)
5rds
10 db snatch *60/45-35/20
200m run
*25 du's or x3 singles

3x2 clean(8)

afterburner(1)
max cal row

Finisher
2 min IT stretch
15 cuff iso per
60 double crunch