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
60 single unders/*20 du's
5 strict press 75/55/*5 strict hspu

afterburner(2)
500m row

Finisher
100 flutter kicks
2 min chest opener
30 cuff iso