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(22)
teams of two complete:
100 cal row/airdyne/800m tandem run(choose one)
100 burpee step/box jump overs 24/20
50 hrpu/hspu
100 mb sit-ups(alt) 16/12-*20/14
100 cal row/airdyne/800m tandem run(choose one)

Finisher
2 min bf stretch
2 min low back smash
100 temp tantrum