Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Metcon-comp(12)
6rds
12 burpees
12 bfsu/*ghdsu

goat work(7)

Finisher
2 min cobra
2 min hip distraction
50 temp tantrum