Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 lunge
10 hollow rocks

Metcon/Metcon-comp(13)
3rds
40 lunge 75/55/*pistols
120 single unders/*40 double unders

3x200m on the 2:00(6)
gym goat(6)

Finisher
2 min hip opener
25 band pull aparts
40 v ups