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(16)
100 burpee box jumps/step overs for time 24/20

back squat(12)
5x2 back squat
start at 65% of 1rm

Finisher
2 min couch stretch
30 scap push ups
50 hip raise