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(17)
7rds
3 curtis p's 95/65-*115/80
6 pull ups/*6 chest to bar

box squat(15)
work up to a heavy-form first

Finisher
2 min hip opener
30 cuff iso
100 rtw