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(12)
21-15-9
snatch 75/55 *105/75
burpee step ups/ *box jumps 24/20

afterburner(2)
tabata row x4

Finisher
low back smash(2)
samson stretch(2)
100 slow bicycles