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(20)
6 giant sets-not for time
1 rope climb-sub 3 strict pull ups/*2 muscle ups
6 turkish get ups-choose weight
8 hkr/ttp/*ttb
rest as needed between rounds

afterburner(8)
2x400m rest equals work

Finisher
2 min hip opener
2 min hamstring stretch
20 side plank punch through per