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(10)
4rds
15 step ups/*box jumps 24/20
15 mbsu 16/12/*ghdsu

afterburner
5x-5-10-15 suicide

Finisher
quad/calf smash(3)
cobra stretch (1)
15 side plank punch through per