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)
80 *double unders-x3 singles
40 front squats 105/75-*155/105
20 clean and jerk 105/75-*155/105
40 burpees
80 *double unders-x3 singles

work up to a 6 rep hvy back squat(15)

Finisher
2 min couch stretch
30 band pull aparts
100 flutters-10 sec hold after every 10