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(9)
amrap 9
10 front rack lunge 75/55-*95/65
10 burpees over the bar

afterburner(6)
on the 2 min
3x200m run/row

accessory(10)
3x6 db strict press
3x6 single arm row

Finisher
2 min shoulder distraction
30 cuff iso
50 in and outs