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

Power(13)optional post wod
bench press/floor press-3x6
sumo dead-5x1
box squat-4x2 climb

Metcon
16.5 scaled
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
65/45

Metcon-comp
16.5 Rx
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
95/65

Finisher
Stretch and roll