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(12)
21-15-9
ft squat 115/75-*135/95
ttp/hkr/*ttb

afterburner(6)
3x200m on the 2

gym goat(7)

Finisher
2 min quad smash
2 min lat smash
90 sec l hang/knee tuck hold