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)
amrap 12
6 wallballs 16/12 *20/14
4 abmat sit up/*ghdsu
2 c2b mod as needed/*muscle ups

bench/strict(10)
work up to heavy

Finisher
2 min chest opener
2 min cobra
stretch/roll