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(15)
amrap 5
30 box jumps/step ups 24/20
30 *pull ups-scale as needed

amrap 4
20 box jumps/step ups 24/20
20 *c2b-scale as needed

amrap 3
10 box jumps/step ups 24/20
10 *mu/10 c2b

Score equals total reps. If you do not complete the work in any of the amraps, record reps and move to the next amrap. The goal is to scale appropriately to finish the work in each amrap.

goat work(6)

Finisher
2 min samson stretch
30 scap push ups
50 leg raise