Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
8 sit ups
6 hrpu

Metcon/Metcon-comp(16)
70 wallballs 16/12-*20/14
50 mbsu 16/12-*20/14
30 medball facing burpees-step/*jump over the ball.

back squat(12)
3x7@70% of 1rm

Finisher
2 min samson
20 cuff iso per
60 hip raise