Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(18)
6rds
6 overhead squats 115/75-*135/95
12 burpees over bar
6 pull ups/*3 bmu

bk squat(12)
work up to heavy

Finisher
1 min six inch hold
2 min couch stretch
2 min hamstring stretch
25 scap push ups