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(18)
4rds
25 burpees
400m run

gym goat(7)

Finisher
2 min IT stretch
50 w raise
50 double crunch