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(20)
200m run
12 burpees
12 bfsu/*ghdsu
200m run
15 burpees
15 bfsu/*ghdsu
200m run
18 burpees
18 bfsu/ghdsu
200m run
21 burpees
21 bfsu/ghdsu

bk squat(10)
3x3

gym goat(5)

Finisher
1 min s/a para per
30 t raise
60 temp tantrum