Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds (8)
8 push ups
3-6 strict pullups
10 supermans

Metcon/Metcon-comp(12)
"Jackie"
1000m row
50 thrusters 45/35
30 pull ups-mod as needed

burner
12-9-6(4)
box jumps/step ups 24/20
wallballs 20/14-16/12

Finisher
stretch and roll errrrthang
100 bicycles