Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(11)
240 single unders
120 lunges
60 push ups

bench/strict(10)
3x5

goat work(7)

Finisher
2 min hip distraction
2 min shoulder distraction
50 hip raise