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)
5rds
15 hrpu/*10 hspu
90 singles/*30 du's

gym goat(8)

Finisher
2 min hip chest opener
2 min calf smash/stretch
2 min six inch hold