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(14)
10-9-8-7-6-5-4-3-2-1
thrusters 75/55-*95/65
toe to pole/*toe to bar

bench/strict press(12)
4x3
30 tricep overhead extension

Finisher
2 min barbell quad smash
50 band pull aparts
1 min side plank per