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(10)
benchmark
"Isabel"
30 snatch for time-135/95
mod as needed

afterburner
on the 3 min
2x400m

on the 2 min
2x200

accessory
4x8(giant)
bent over row
db curls
db strict press
tricep kb

Finisher
Stretch and roll errrrthang
100 rtw