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(15)
12 rounds
3 pull ups/*2 muscle ups
100m run

gym goat(7)

Finisher
2 min hip opener
2 min sh distraction
50 v-ups