Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/*Metcon-comp(17)
4rds
12 ohs 75/55 *95/65
15 butterfly sit ups/*ghdsu

800m run after round two and round four.

skill(8)
5 rope climbs/rope climb goat work. Work on technique.

Finisher
2 min IT stretch
2 min sh distraction
100 slow bicycles