Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
"Helen"
3rds
400m run
21 kettle bell swings 53/35
12 pullups

rest/set up 7 mins then
9-7-5(9)
deadlift 155/105-*225/155
hspu-modify as needed(see coach)
box jumps 24/20-*30/24

Finisher
100 temp tantrum
stretch and roll hotspots